Low-fat green bean stew

Green bean stew - A Satisfying Delicacy

This green bean stew recipe is not only an excellent choice for those observing a fasting diet, but also a delicious and nutritious option for the whole family. Inspired by culinary traditions, this dish entices you with its inviting aromas, making you feel at home, no matter the time of day.

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Recipe History

Green beans are a versatile, nutrient-rich ingredient that has been used in various cultures over time. This stew has deep roots in fasting traditions, where dishes are sought to be not only nourishing but also satisfying. It’s a meal that can be enjoyed both warm and cold, making it perfect for family meals or to take to work.

Necessary Ingredients

- 1 parsnip - adds a sweet flavor and pleasant texture
- 1 onion - brings a savory taste and aromatic note
- 1 carrot - enriches the dish with its natural sweetness
- ½ head of garlic - for added flavor and health benefits
- 2 bay leaves - for a fragrant touch
- 1 jar of green beans in tomato juice - the main ingredient of the recipe
- Celery and parsley leaves - for garnish and a touch of freshness
- 2 tablespoons of oil - for sautéing
- Salt and pepper - to taste
- 2 tablespoons of white flour - for thickening the sauce

Step by Step, the Perfect Recipe

1. Prepare the ingredients: Start by finely chopping the onion, and slicing the parsnip and carrot thinly. It’s important for the vegetables to be cut evenly for uniform cooking.

2. Sauté the vegetables: In a large skillet or pot, add the 2 tablespoons of oil and heat over medium heat. Add the chopped onion, parsnip, and sliced carrot. Sauté the vegetables for 5-7 minutes, stirring occasionally, until they become slightly translucent.

3. Add water: Pour the 500 ml of water into the skillet over the sautéed vegetables. Season with salt and pepper to taste. Allow to simmer over medium heat, partially covering the pot with a lid.

4. Incorporate the aromatic ingredients: When the vegetables are almost cooked (about 15 minutes), add the sliced garlic and bay leaves. Then, add the green beans along with the tomato juice from the jar. Mix well and let simmer until the vegetables are fully cooked and the flavors have blended beautifully.

5. Thicken the sauce: In a small bowl, mix the 2 tablespoons of flour with a little cold water to form a smooth paste. Pour this mixture into the stew, stirring continuously to prevent lumps from forming. Continue stirring until the mixture starts to boil and thickens, about 3-5 minutes.

6. Finalize the dish: Once the sauce has reached the desired consistency, add the chopped celery and parsley leaves. These not only bring a fresh taste but also an attractive color to your dish.

7. Serving: Turn off the heat and let the dish cool slightly before serving. This green bean stew is delicious both warm and cold, so it can be enjoyed at any time of the day.

Chef's Tip

For an even more intense flavor, you can add a teaspoon of sweet or smoked paprika while sautéing the vegetables. Also, if you like a bit of spice, you can add chili flakes or cayenne pepper for a touch of heat.

Frequently Asked Questions

- Can I use fresh beans instead of canned beans?
Of course! If you choose fresh beans, make sure to boil them before adding to the recipe, as they will require more cooking time.

- How can I make this recipe more substantial?
You can add diced potatoes or cooked quinoa to make the dish heartier.

- What are the best accompaniments for this dish?
This green bean stew pairs perfectly with a fresh green salad or a serving of rice or polenta, which will absorb the delicious sauce.

Nutritional Benefits

This green bean recipe is not only tasty but also very nutritious. Green beans are an excellent source of fiber, vitamins, and minerals, helping to maintain digestive health and energy levels. Garlic adds an extra boost of antioxidants, while the vegetables provide essential vitamins for the body.

Possible Variations

If you want to experiment, you can add other vegetables such as bell peppers or zucchini, and for a more complex flavor, replace the bay leaves with fresh thyme or oregano.

A Personal Note

This recipe reminds me of the days spent in my grandmother's kitchen, where the aroma of fresh vegetables and the taste of garlic blended perfectly, bringing us together at the table. I hope it brings you the same moments of joy and warmth!

Enjoy every bite and, above all, the time spent around the table with your loved ones. Bon appétit!