Low-cooked green beans - Foul akhdar bi zeit (vegan)

Green bean stew - Foul akhdar bi zeit (vegan)

Total preparation time: 1 hour
Preparation time: 15 minutes
Cooking time: 45 minutes
Number of servings: 4

Welcome to the fascinating world of cooking! Today, I invite you to discover a special recipe, full of flavor and tradition: green bean stew, known as Foul akhdar bi zeit. This recipe is not just a delicious dish, but also a way to connect with the rich culinary history and traditions of the bean plant. The garden bean, with a history spanning millennia, has been appreciated by ancient civilizations like the Egyptians, Greeks, and Romans, who used it not only in their diet but also as offerings to the gods.

Ingredients

- 1 kg garden green beans
- 1/2 bunch of fresh 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

Necessary utensils

- Cooking pot (preferably a pressure cooker)
- Pan
- Wooden spoon
- Knife
- Chopping board
- Serving bowl

Step-by-step preparation

1. Preparing the ingredients: Start by cleaning the green beans. Use a sharp knife to remove the pods, then cut the beans into pieces about 2-3 cm long. Once done, wash them well under cold running water and let them drain.

2. Chopping the onion: While the beans are draining, take the onion and chop it finely. The onion will bring sweetness and a unique flavor to the dish, so make sure it is evenly chopped.

3. Sautéing the onion: In a pan, add the olive oil and heat it over medium heat. When the oil is warm, add the chopped onion and sauté until golden. This is when the flavors begin to develop!

4. Adding the beans: Once the onion has turned golden, add the green beans to the pan. Stir well and continue to sauté together for 3-4 minutes, allowing the flavors to combine.

5. Seasoning: Add salt and freshly ground pepper, adjusting to taste. This step is essential to bring all the flavors to life.

6. Boiling: Add 1/2 cup of water and transfer the mixture to the pressure cooker. Cover and let it boil for 45 minutes. If you don't have a pressure cooker, you can use a regular pot, but the cooking time will be longer.

7. Preparing the coriander: While the dish is boiling, finely chop the fresh coriander. This will add a touch of freshness to your dish and will perfectly complement the flavor of the beans.

8. Serving: Once the dish is ready, transfer it to a serving bowl and sprinkle the chopped coriander on top. Serve it warm, alongside Arabic bread. It is a delicious vegan dish, but it can also be a wonderful side for chicken livers.

Practical tips

- Choosing the beans: When selecting green beans, opt for pods that are firm and green. Avoid pods with spots or those that are too soft.
- Vegan option: This recipe is already vegan, making it perfect for those following a vegetarian or vegan diet.
- Storage: If you have prepared more than you can consume, the dish keeps in the refrigerator for 2-3 days. You can reheat it in the microwave or on the stove.
- Side dishes: This dish pairs wonderfully with a salad of tomatoes and cucumbers for a healthy and balanced lunch.

Nutritional benefits

Green beans are an excellent source of protein, with a protein content of 25-30% in dried beans. They are also rich in vitamins C, B1, and carotene, and low in carbohydrates, making them an excellent choice for those looking to maintain a healthy weight. Young pods are very easy to digest and are recommended for people with minor digestive issues.

Frequently asked questions

- Can I use dried beans instead of green beans?
Yes, but you will need to rehydrate them before cooking, and the cooking time will be longer.

- Can this recipe be adapted to include meat?
Of course! You can add chicken or lamb for extra flavor.

- How can I make the dish spicier?
You can add fresh chili peppers or chili powder during cooking for a spicier taste.

Combining with other recipes

Green bean stew pairs wonderfully with various dishes. You can serve it alongside:

- Falafel
- Tabbouleh salad
- Spiced rice

This recipe for Foul akhdar bi zeit is not just a delicious dish, but also a journey through time, a celebration of culinary traditions, and a way to bring a touch of history to our tables. Enjoy your meal!