Low-cooked green beans - 'Foul akhdar bi zeit' (vegan dish)
Green bean stew - 'Foul akhdar bi zeit' (vegan)
In a world where the choice of healthy foods is becoming increasingly important, the recipe for green bean stew, known as 'Foul akhdar bi zeit', proves to be not only a delicious choice but also an excellent nutritional option. This recipe brings to the table not only authentic flavor but also a touch of history, with deep roots in Middle Eastern culinary traditions. Besides being a vegan recipe, 'Foul akhdar bi zeit' can be enjoyed at any time of the year and is perfect to be served both as a main dish and as a side.
Total preparation time: 1 hour
Preparation time: 15 minutes
Cooking time: 45 minutes
Number of servings: 4
Ingredients:
- 1 kg green garden beans
- 1/2 bunch of fresh coriander
- 1 medium onion
- 1/2 teaspoon salt (or to taste)
- Freshly ground pepper, to taste
- 4-5 tablespoons extra virgin olive oil
- 1/2 cup of water
Step 1: Preparing the ingredients
Start by cleaning the green beans. Remove the pods and cut the beans into pieces of 2-3 cm to allow for even cooking. Wash the beans well under cold running water and let them drain in a colander. This step is essential as it removes impurities and ensures a clean and fresh taste.
Step 2: Cooking the onion
In a deep skillet or pot, add the olive oil and heat it over medium heat. Chop the onion finely and add it to the skillet. Sauté the onion until it becomes golden, being careful not to burn it, as this will affect the final taste of the dish. You can also use a bit of salt here to speed up the cooking process.
Step 3: Adding the green beans
Once the onion is golden and aromatic, add the cut green beans. Sauté them together for 3-4 minutes, stirring constantly to prevent sticking. This step adds depth of flavor to the beans, and the olive oil will contribute to a rich and savory taste.
Step 4: Seasoning and pressure cooking
Salt and pepper the mixture to taste. Add 1/2 cup of water and mix well. Transfer the mixture to a pressure cooker, ensuring it is covered with water. Let it boil for 45 minutes. Using the pressure cooker will significantly reduce the cooking time while preserving the essential nutrients in the green beans.
Step 5: Finishing and serving
After the cooking time is up, carefully open the pressure cooker. Check the consistency of the beans; they should be soft but not mushy. If needed, you can add a splash of water and boil for a few more minutes. Pour the dish into a bowl and sprinkle the chopped fresh coriander on top for added flavor and freshness.
Serving suggestion:
This green bean stew is excellent served warm alongside fresh Arabic bread. You can drizzle a bit of olive oil on top before serving for an even more intense flavor. It is also a perfect side dish for chicken livers or other meat dishes.
Possible variations:
If you want to experiment, you can add spices like cumin or turmeric for a unique flavor. You can also replace the coriander with parsley or add diced fresh tomatoes for an extra touch of acidity and freshness.
Nutritional information:
Green beans are an excellent source of plant-based protein, containing between 25-30% protein, making them ideal for vegetarians and vegans. They are also rich in vitamins C and B1, as well as carotene. Their low carbohydrate content makes them suitable for those looking to maintain or lose weight.
Frequently asked questions:
1. Can I use dried beans instead of fresh green beans?
Answer: Dried beans require a different preparation, needing to be soaked for several hours before cooking. The cooking time will also be longer.
2. Can I replace olive oil with another type of oil?
Answer: Olive oil is recommended for its distinctive flavor, but you can also use sunflower or canola oil.
3. Is this recipe suitable for vegans?
Answer: Yes, the recipe is completely vegan, based on plant ingredients.
Whether you prepare it for a family meal or serve it at a gathering with friends, the green bean stew - 'Foul akhdar bi zeit' - will certainly add flavor to your table. Enjoy!
Ingredients: The broad bean is native to the Middle East, Southeast Asia, and North Africa. It is a large bean, one of the oldest cultivated plants highly valued in antiquity by Egyptians, Jews, Greeks, and Romans, who used it in their diet as well as an offering to the gods. The broad bean is known by several names: Vicia faba, broad bean, fava bean, faba bean, field bean, bell bean, or tic bean. The broad bean has multiple uses. In human nutrition, young pods, green and dried seeds, when mature, and sometimes even the leaves are used, prepared in various forms: salads, soups, broths, sautés, dishes, creams. Dried, roasted, and ground seeds can be used to make coffee substitutes, and in flour form, mixed with wheat or rye flour, they serve to make a variety of bread. All parts of the plant are good fodder for animals, and citric acid can be extracted from the leaves. The nutritional value of the edible parts mainly lies in their high protein content, which can reach 25-30% in dried beans, as well as in vitamins C, B1, and carotene. Due to the relatively low carbohydrate content, broad beans are recommended for the obese. Young pods and green beans are easily digestible and have relatively astringent properties, serving as a remedy for stomach disturbances. Favism is a hereditary hemolytic anemia that is worsened by the consumption of this type of broad bean. It is advised that patients avoid consuming this food. In Arabic, it is known as fool or foul (pronounced ful). In Arab countries, the pods are used in preparing meat soups, maglubeh with beans, and dishes cooked with olive oil without meat. Green beans are used to prepare maglubeh with beans or various pilafs. Dried beans are used in famous Arab dishes that have also become popular in Europe: foul and falafel. They are also part of the ingredients for lesser-known dishes internationally but very popular in the Arab world, such as bessara. We need: - 1 kg of green broad beans - 1/2 bunch of coriander - 1 medium onion - 1/2 teaspoon of salt (or to taste) - freshly ground pepper to taste - 4-5 tablespoons of olive oil - 1/2 cup of water.
