Bean stew

Green Bean Stew - A Green Delicacy

Welcome to my kitchen! Today, I invite you to discover the delicious recipe for green bean stew, a simple, healthy, and flavorful dish. This recipe is perfect for warm summer days but can be enjoyed throughout the year.

Preparation time: 15 minutes
Cooking time: 30-40 minutes
Total time: 55-55 minutes
Number of servings: 4

A brief history of the recipe

Green bean stew is a traditional recipe that has been prepared in numerous households, often symbolizing the summer season. Fresh green beans are a rich source of nutrients and have been cultivated over the centuries, becoming an essential ingredient in many culinary cultures. This recipe not only offers excellent taste but also a pleasant way to consume vegetables, making it perfect for fasting or a light meal.

Necessary ingredients

- 600 g green beans (preferably fresh)
- 1 medium onion
- 1 carrot
- 2 tablespoons of tomato paste
- 1 bunch of fresh parsley
- Olive oil (or vegetable oil) - as needed for sautéing
- Salt and pepper to taste
- Optional: 200 g chicken or pork (if you want a meaty version)

Useful tips for ingredients

When choosing green beans, make sure they are firm and crunchy, with a vibrant green color. Avoid beans with spots or those that are too soft. The onion should be firm and blemish-free, and the carrot should be fresh with a crunchy texture. If you decide to add meat, opt for chicken or pork, which pairs excellently with the vegetables.

Step by step for a perfect stew

1. Prepare the ingredients: Start by cleaning the green beans, trimming the ends, and if they are very long, you can cut them in half. Wash them well in cold water. Peel the onion and carrot, chopping the onion finely while grating the carrot.

2. Heat the oil: In a large pot, add a few tablespoons of olive oil and heat it over medium heat. The oil will add a pleasant aroma to your dish.

3. Sauté the onion: Add the chopped onion and sauté for 3-4 minutes until it becomes translucent. Be careful not to burn it, as this would affect the final taste of the dish.

4. Add the carrot: Once the onion is ready, add the grated carrot and continue to sauté everything together for another 2-3 minutes. This will enrich the flavors.

5. Include the green beans: Now is the time to add the cleaned green beans. Mix them well with the onion and carrot to combine the flavors.

6. Tomato paste: Add the 2 tablespoons of tomato paste. This will give a nice color to the dish and enhance the flavor.

7. Cook the stew: Pour enough water to cover all the ingredients (about 400-500 ml). Season with salt and pepper to taste and let it simmer on low heat, covering the pot with a lid. The dish will be ready when the green beans become tender, in about 20-30 minutes. Stir occasionally to prevent sticking.

8. Finalize the dish: When the green beans are cooked, add the finely chopped parsley and mix well. This fresh ingredient will add a note of freshness and brighten the flavor.

Meaty version

If you want to transform this recipe into a meaty stew, proceed as follows: fry the diced meat in oil until golden, then add the onion and carrot, continuing with the steps described above. This version adds an extra depth of flavor and substance.

Serving suggestions

Green bean stew is served warm, alongside a slice of fresh bread or polenta. You can also pair it with a crunchy green salad for a complete and balanced lunch.

Frequently asked questions

1. Can I use frozen green beans? Yes, frozen green beans are an excellent alternative. Make sure to thaw them beforehand.

2. Can I add other vegetables? Absolutely! The carrot can be replaced or complemented with bell pepper or zucchini for an extra splash of color and nutrients.

3. What are the nutritional benefits of this recipe? Green beans are rich in fiber, vitamins A and C, and minerals, contributing to digestive and immune system health.

Calories per serving

This green bean stew has about 150-200 calories per serving, depending on the amount of oil used and whether you choose to add meat or not. It is a healthy, filling, and flavorful option!

I encourage you to put your personal touch on this recipe! Feel free to experiment with spices or add a splash of lemon for a note of freshness. Enjoy your meal!