Green bean stew

Green bean stew - a simple and delicious recipe that reminds us of the tastes of childhood, when healthy and flavorful dishes were part of our daily meals. This recipe is perfect for a family meal or to impress friends with a nutrient-rich vegetarian dish. In the following, I will guide you step by step in preparing this tasty and healthy dish, and in the end, you will have a colorful and fragrant plate that you will surely love.

Preparation time: 10 minutes
Cooking time: 15-20 minutes
Total time: 30 minutes
Servings: 4

Necessary ingredients:
- 2 small carrots or 1 larger carrot (about 150 g)
- 500 g frozen green beans
- 3 tablespoons of olive oil (or vegetable oil)
- Salt, to taste
- 2 cloves of garlic
- A bunch of fresh parsley

A short story about the stew
Vegetable stews have always been appreciated for their versatility and ease of preparation. This green bean stew stands out for its simple ingredients and the speed with which it can be made. Green beans are rich in vitamins, minerals, and fiber, making them an excellent choice for a healthy diet. Additionally, the combination with carrots and garlic adds a special flavor, while the fresh parsley provides a note of freshness.

Step by step: Cooking the green bean stew
1. Preparing the ingredients
Start by peeling the carrots. Use a small grater to achieve a fine and even texture. This will help caramelize the carrots and add a sweet note to the stew. If you don't have a grater, you can cut the carrots into small cubes.

2. Heating the oil
In a medium pot, add the 3 tablespoons of oil and heat it over medium heat. Olive oil is an excellent choice due to its rich flavors, but you can also opt for vegetable oil if you prefer a more neutral taste.

3. Sautéing the carrots
Add the grated carrots to the pot. Sautéing them for 2-3 minutes will help release their flavors. Stir occasionally to ensure they do not burn. The carrots should become slightly soft but not fully cooked, as they will continue to cook with the beans.

4. Adding the beans
Now it’s time to add the 500 g of frozen green beans. There is no need to thaw the beans beforehand; they will cook perfectly during the process. Mix well to combine the carrots with the beans.

5. Boiling the stew
Cover the pot with a lid and let the stew simmer on low heat. If you notice it is too dry, you can add 2-3 tablespoons of water, but don’t overdo it, as we don’t want a soupy stew. Cook for 10-15 minutes, stirring occasionally, until the beans are tender.

6. Seasoning
When the beans are cooked, season with salt to taste. Add the crushed garlic and mix well. The garlic adds an extra layer of flavor, and its aroma will fill the entire kitchen. Let the stew cook for another 1-2 minutes for the garlic to infuse.

7. Serving
Remove the pot from the heat and garnish the stew with chopped fresh parsley. The parsley not only adds color but also a fresh and invigorating taste. Serve the stew warm, alongside a portion of fresh bread or polenta, for a delicious lunch or dinner.

Practical tips
- Vegan option: This recipe is already vegan, but you can add other vegetables, such as bell peppers or zucchini, to diversify its flavor.
- Spice matching: If you enjoy stronger flavors, you can also add a pinch of pepper or even a bit of sweet paprika.
- Alternative serving: You can turn the stew into a main dish by adding boiled rice or quinoa, which will absorb the flavors of the stew.

Nutritional benefits
Green beans are an excellent source of vitamins A, C, and K, as well as fiber, which aids digestion. Carrots are rich in beta-carotene, an important antioxidant for skin and eye health. This stew is low in calories (about 150-200 kcal per serving), making it an ideal choice for a balanced diet.

Frequently asked questions
- Can I use fresh beans instead of frozen?
Yes, you can use fresh green beans, but you will need to boil them for a few minutes before adding them to the stew.

- How can I store the stew?
The green bean stew keeps well in the fridge for 2-3 days, stored in an airtight container.

- Can the stew be frozen?
Yes, the stew can be frozen, but it is best enjoyed fresh to savor the optimal taste.

Green bean stew is a simple, quick, and vitamin-rich recipe, perfect for days when you want to eat healthily without spending too much time in the kitchen. Enjoy!