Green beans with tomatoes and garlic

Green beans with tomatoes and garlic

Preparation time: 20 minutes
Baking time: 20 minutes
Total time: 40 minutes
Number of servings: 4-6

The history of the green beans with tomatoes and garlic recipe is full of flavor, evoking memories of gardens filled with fresh vegetables and enticing aromas. This simple and healthy dish combines the sweet taste of tomatoes and the intense aroma of garlic, transforming green beans into an unforgettable main course or side dish.

Ingredients:
- 500 g green beans (you can also use frozen beans)
- 500 g fresh or canned tomatoes
- 1 medium onion, finely chopped
- 1 bell pepper (preferably red, but green can also be used)
- 1 small head of garlic (or more, to taste)
- 3-4 tablespoons breadcrumbs
- 1-2 bunches of fresh parsley, chopped
- Salt, pepper, thyme (to taste)
- Olive oil or sunflower oil

Preparation:

Step 1: Preparing the beans
Start by preparing the green beans. If using frozen beans, there is no need to thaw them beforehand. Place the beans in cold salted water in a large pot and bring to a boil. Boil the beans for 5-7 minutes until they become slightly crunchy, then drain and rinse with cold water to stop the cooking process. This method not only preserves the vibrant green color but also helps maintain the crunchy texture.

Step 2: Sautéing the vegetables
In a large skillet, add a tablespoon of oil and sauté the finely chopped onion over medium heat, stirring frequently until it becomes translucent. Add the diced bell pepper and crushed or finely chopped garlic. Cook the mixture for 5-7 minutes until the vegetables are tender and the flavors have melded together.

Step 3: Combining the ingredients
Add the boiled beans to the skillet and mix well so that all the ingredients combine evenly. Season with salt, pepper, and thyme to taste. It’s important to stop adding spices so that you don’t overpower the natural flavor of the vegetables.

Step 4: Assembling the dish
Prepare a baking dish greased with a little oil to prevent sticking. Line the bottom of the dish with a bit of breadcrumbs to create a crispy crust. Place a layer of half the green bean mixture, followed by a layer of half the sliced tomatoes. Sprinkle another layer of breadcrumbs and chopped parsley. Repeat this step with the remaining ingredients, ensuring that the last layer consists of tomato slices.

Step 5: Baking
Preheat the oven to 180 degrees Celsius. Place the baking dish in the oven and let it bake for 15-20 minutes until the tomatoes become slightly soft and a delicious sauce forms.

Step 6: Serving
Remove the dish from the oven and let it cool for a few minutes. Sprinkle fresh green parsley on top for an extra touch of color and flavor. This dish can be served warm as a vegetarian main course or as a side dish alongside various meats.

Practical tips:
- If you want a more intense flavor, you can add a pinch of sweet or spicy paprika to the vegetable mixture.
- Instead of breadcrumbs, you can use toasted bread crumbs for a crunchier texture.
- For a bolder taste, try adding some chopped black olives or crumbled feta cheese on top.

Nutritional benefits:
Green beans are an excellent source of vitamins (A, C, K), minerals, and fiber, contributing to healthy digestion. Tomatoes are rich in lycopene, a powerful antioxidant, while garlic has anti-inflammatory and antibacterial properties. This dish is not only delicious but also packed with nutrients.

Frequently asked questions:
1. Can I use canned green beans?
Yes, but make sure to rinse them well to remove excess salt.
2. How can I adapt the recipe for a vegan version?
The recipe is already vegan, but you can add tofu or seitan for an extra protein boost.
3. Can it be prepared in advance?
Absolutely! You can prepare the recipe a few hours ahead, and then place it in the oven just before serving.

Serving combinations:
This dish pairs wonderfully with a fresh salad or a side of rice or quinoa. You can accompany it with a refreshing white wine or herbal tea to complete the culinary experience.

So, don’t hesitate to try this delicious recipe for green beans with tomatoes and garlic, which will bring a touch of freshness and health to your table! Cook with love and enjoy every bite!