Mediterranean Style Green Bean Stew
Mediterranean Style Green Bean Stew is my go-to when I want to start a healthy lifestyle again. We have had a lot of company and many barbecues; it’s time to go back to my roots. This stew is one that my grandmother made in many different ways on many different days. I mostly use Italian flat beans for this, but today I got back from visiting my grandson and I am eating what I have in the refrigerator before I hit the road again. I used Italian flat beans at my daughter’s house and we made a risotto; the pictures are also here. This recipe is very versatile and you can adapt it using whatever is in your pantry.
After watching and participating in the tomato canning process with mom, I decided to can my own tomatoes. There were a few bruised one, and I am using them with olive oil and onion for my flavour base for this stew today. These were all foods that my nonna had in her kitchen.
Green beans are very healthy. Did you know that they contain protein? Proteins are essential for a healthy immune system. One cup of green beans has about 2 g of protein: they are also heart healthy and contain fibre. They are considered one of the world’s healthiest foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134
Roughly chop some tomatoes and onions. With some olive oil and spices, this makes a great flavour base.
Snap the beans into small pieces and dice the potatoes.
The tomatoes and onions go into a pot over medium heat and start to carmelize.
Now in go the potatoes, they will give the soup some structure.
The liquid goes in and then the beans. Simmer on medium low for about 30 minutes.
After 30 minutes add the can of beans of your choice and simmer for another 10 minutes. At this point you can add one cup of rice or pasta directly into the pot. Allow 15 minutes for the rice to cook and pasta according to your taste preferences. Do not cover if you are adding pasta or rice and stir frequently.
Today I am eating mine as is with some fresh bread.
Mediterranean Style Green Bean Stew
My go-to easy and flexible vegetarian recipe.
Ingredients
- 1 lb green beans
- 2 roma tomatoes or a small can diced tomatoes
- 3 medium potatoes diced
- 1 medium onion diced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp red pepper flakes optional
- 1 tsp Italian seasoning
- 1/2 tsp oregano
Instructions
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In a medium sized pot put in olive, onion, garlic, pepper flakes, oregano and simmer until onions are pale, but not carmelized.
Add in potatoes and let potatoes brown a bit.
Now add in tomatoes and simmer for about 5 minutes.
Now add green beans and four cups of water.
Cover the pot and let it simmer until it thickens and the beans and potatoes soften. About 30 minutes.
Add your can of beans and pasta or rice at this time.
Cook uncovered and stir frequently for pasta or rice.
Rice takes about 15 minutes.
Cook pasta according to your taste preference.
Salt and pepper to taste.
Recipe Notes
This recipe is versatile and you can add personal preferences.
Add a can of your favourite beans to this.
Once cooked add a cup of rice and make a quick and delicious risotto.
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