Green bean dish (vegan)

Green Bean Stew for Lent – a simple and comforting delight

If you are looking for a lent recipe that is both tasty and nourishing, you have come to the right place! Green bean stew is an excellent choice, full of flavors and nutrients, perfect for any meal. This recipe is easy to prepare, uses accessible ingredients, and can be adapted to your preferences. Let’s discover together how to make this delicious dish!

Preparation time: 10 minutes
Cooking time: 30 minutes
Total: 40 minutes
Servings: 4

Ingredients:
- 400 g frozen green beans (or canned)
- 1 medium carrot
- 1 onion
- 1 green garlic stalk
- 100 ml tomato juice (preferably fresh)
- 2-3 tablespoons olive or sunflower oil
- Salt and pepper, to taste
- 1 teaspoon sweet paprika (optional, for extra flavor)
- A handful of fresh dill, chopped

A brief history of the recipe
Green bean stew is a traditional recipe appreciated in many cultures for its simplicity and flavor. Green beans are rich in vitamins, minerals, and fiber, making this dish a healthy option. This recipe has been passed down from generation to generation, always bringing a sense of comfort and nostalgia.

Step by step – Preparing the green bean stew

1. Prepare the ingredients:
- Remove the green beans from the freezer about 10 minutes before you start cooking, to thaw slightly. If using canned beans, drain them well and rinse under cold water.
- Peel and finely chop the onion. Grate the carrot or cut it into small cubes. Finely chop the green garlic.

2. Sauté the vegetables:
- In a large skillet, add the oil and heat over medium heat. Add the chopped onion and carrot. Sauté for 5 minutes until the onion becomes translucent and the carrot softens.
- Add the sweet paprika and mix well to release the spice's aroma. This will give the dish a subtle yet delicious flavor.

3. Add the green beans:
- Place the green beans in the skillet and stir to combine all the ingredients. Season with salt and pepper to taste.
- Let the beans simmer with the vegetables for 10-15 minutes, stirring occasionally, until tender.

4. Finish the dish:
- Once the beans are tender, add the tomato juice and green garlic. Mix well and let simmer for another 5 minutes. The tomato juice will add a pleasant acidity, balancing the flavors.

5. Serving:
- Turn off the heat and add the chopped fresh dill. This will bring an extra freshness and flavor.
- Serve the green bean stew warm, alongside a slice of fresh whole-grain bread or polenta.

Practical tips
- Variations of ingredients: You can add other vegetables, such as bell peppers or zucchini, to diversify the texture and taste.
- A spicy note: If you like a little heat, you can add chopped chili pepper or chili flakes.
- Offer a unique flavor: Instead of dill, you can use parsley or fresh basil for a different flavor profile.

Nutritional benefits
Green beans are an excellent source of vitamins A and C, fiber, and antioxidants. They not only help maintain digestive health but also contribute to strengthening the immune system. Additionally, the recipe is low in calories, with approximately 150-200 calories per serving, depending on the amount of oil used.

Frequently asked questions
- Can I use fresh green beans? Absolutely! If you have fresh beans on hand, clean them and cut them into suitable-sized pieces. Cooking will take a little longer, so make sure to check them.

- What can I serve alongside the green bean stew? This dish pairs perfectly with a fresh summer salad or a serving of rice or quinoa to complete the meals.

- How can I turn this recipe into a heartier dish? Add some cubes of tofu or cooked chickpeas to transform the dish into a protein-rich main course.

Conclusion
Green bean stew is a simple, quick, and delicious recipe that can be adapted to your preferences. With minimal ingredients and a short preparation time, it is the ideal choice for any lent meal or a light dinner. Whether you enjoy it alone or with family, this dish will bring smiles to the faces of your loved ones. So put on your apron and enjoy cooking!