Bean stew

Green Bean Stew Recipe with a Summer Flavor

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 4

If you're looking for a simple yet flavorful recipe, green bean stew is the perfect choice. This traditional dish, made with fresh ingredients, combines the delicate flavors of vegetables with the richness of protein from beans. Not only is it a delicious meal, but it's also nutritious, providing a good source of fiber and vitamins. Let's embark on this culinary adventure!

Ingredients

- 300 g green beans (you can use fresh or frozen large beans)
- 2 ripe tomatoes (choose seasonal tomatoes for a more intense flavor)
- 1 medium onion (red onion adds a hint of sweetness, but you can also use white onion)
- 1 bunch of fresh parsley (for an extra touch of freshness)
- 1 teaspoon of Delicat (or salt, to taste)
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil (or fresh, if available)
- 200 ml tomato puree (or tomato juice for a richer flavor)
- 1 glass of water (about 250 ml)
- Olive oil (for sautéing the onion)

Necessary Utensils

- A deep frying pan or pot
- A sharp knife for cutting vegetables
- A wooden spoon for stirring
- A spatula

Step-by-Step Instructions

1. Preparing the Ingredients: Start by washing the green beans thoroughly and cleaning them if necessary. Trim the ends, and if the beans are large, you can cut them into smaller pieces. Dice the tomatoes, and finely chop the onion. Chop the parsley finely to add at the end.

2. Sautéing the Onion: Heat a tablespoon of olive oil in a deep frying pan. Add the chopped onion and sauté over medium heat until it becomes translucent, about 5 minutes. This step is crucial as sautéing the onion will enhance the flavors.

3. Adding the Tomatoes: Once the onion is ready, add the diced tomatoes and season with Delicat, oregano, and basil. Let the mixture simmer over low heat for 5-7 minutes until the tomatoes break down and form a flavorful sauce. The aromas will blend, and your kitchen will be filled with a pleasant scent.

4. Cooking the Beans: Add the green beans to the pan, stirring well to combine with the tomato sauce. Pour in the glass of water and bring everything to a boil. Cover the pan with a lid and let it simmer over low heat for 15-20 minutes. Check occasionally, stirring to prevent sticking.

5. Adding the Tomato Puree: When the beans are nearly cooked, add the tomato puree and mix well. Let the dish simmer for another 5-10 minutes, allowing the sauce to thicken and the flavors to intensify. Taste and adjust the seasoning if necessary.

6. Finishing and Serving: When the stew is ready, remove the pan from heat and add the chopped parsley. Stir gently and let it rest for 5 minutes before serving.

Serving Suggestions

Serve the green bean stew warm, alongside a slice of fresh bread or polenta. You can drizzle with a bit of extra virgin olive oil and, if you like, add a squeeze of lemon juice for a flavor contrast. A fresh green salad would perfectly complement the meal.

Variations

If you want to experiment, you can add other vegetables, such as bell peppers or carrots, to give it a splash of color and texture. You can also include some spicy seasonings, like chili peppers, for an extra kick.

Nutritional Benefits

Green beans are an excellent source of fiber, vitamins, and minerals such as vitamin K, vitamin C, and iron. They are low in calories, making them a perfect choice for a healthy diet. A serving of this stew provides a feeling of fullness, ideal for nutritious lunches or dinners.

Frequently Asked Questions

- Can I use canned beans? Yes, you can use canned beans to shorten the cooking time. Just make sure to rinse them well before use.
- What other spices can I add? You can try cumin, smoked paprika, or even a splash of soy sauce to add an international twist.
- How can I store leftovers? The stew keeps well in the refrigerator in an airtight container for 2-3 days. It can be reheated in the microwave or on the stovetop.

Now that you have all the necessary information, all that's left is to start cooking! Enjoy this simple and flavorful recipe that will bring a touch of warmth and comfort to every meal. Bon appétit!