Green bean dish with yogurt and garlic

Green bean dish with yogurt and garlic

If you are looking for a tasty, healthy, and easy-to-make recipe, green bean dish with yogurt and garlic is the perfect choice. This recipe combines crunchy textures with rich flavors and offers a comforting meal, ideal for any occasion. Over time, green beans have been appreciated not only for their taste but also for their nutritional benefits, being an excellent source of protein, vitamin C, and fiber.

Preparation time: 15 minutes
Cooking time: 40 minutes
Total time: 55 minutes
Servings: 4

Ingredients:
- 500 g green beans (fresh or frozen)
- 2 onions (one red and one yellow)
- 2 bell peppers
- 1 large tomato
- 1 sweet pepper
- 2 bay leaves
- 100 ml sunflower or olive oil
- Salt and pepper to taste
- 3 teaspoons sweet paprika
- 100 ml tomato paste
- 1 small yogurt (can be low-fat or sour cream)
- 2 tablespoons flour
- 5 cloves of garlic
- Fresh or dried parsley for garnish

Preparation:
Step 1: Preparing the green beans
If using frozen green beans, remember to take them out of the freezer about 30 minutes before you start cooking to thaw. If using fresh beans, trim the ends and wash them well under cold water. In both cases, make sure the beans are cut into pieces about 3-4 cm long.

Step 2: Preparing the vegetables
Peel the onions and chop them finely. This will add natural sweetness to your dish. Meanwhile, wash the bell peppers and the tomato. Cut the peppers and tomato into small cubes to integrate perfectly into the dish.

Step 3: Sautéing the onion
In a large pot, add the 100 ml of oil and heat it over medium heat. Add the chopped onion and sauté for 5-7 minutes until it becomes translucent. Finally, add the 3 teaspoons of sweet paprika and mix well to release the flavors.

Step 4: Adding the vegetables
Now it’s time to add the bell peppers and tomato to the pot. Mix everything well and let the vegetables cook together for 5-10 minutes until the peppers soften.

Step 5: Cooking the beans
Add the green beans (broken into pieces), bay leaves, salt, and pepper to taste. Pour enough water into the pot to cover the ingredients by about a finger. Bring everything to a boil, then reduce the heat and let it simmer for 30 minutes.

Step 6: Preparing the yogurt mixture
In a bowl, combine the yogurt, flour, and tomato paste. Mix well with a whisk or fork until you have a smooth mixture. It’s important to add 1-2 ladles of hot liquid from the pot to temper the yogurt so it doesn’t curdle.

Step 7: Finalizing the dish
After the beans have cooked, add the yogurt mixture to the pot, straining it through a sieve to avoid lumps. Add the crushed garlic cloves and mix everything well. Let the dish simmer for another 3 minutes, then turn off the heat.

Step 8: Serving
Before serving, add the fresh or dried parsley for an extra touch of flavor and color. The green bean dish with yogurt and garlic can be served warm, alongside a slice of fresh bread or a green salad.

Practical tips:
- If you are a fan of spices, you can also add a pinch of cumin for a more complex flavor.
- Instead of yogurt, you can use sour cream for a creamier consistency.
- This dish keeps well in the refrigerator, so you can prepare it in advance and reheat it the next day.

Nutritional benefits:
Green beans are an excellent source of vitamins and minerals, including vitamin C, vitamin K, folic acid, and fiber. They help maintain digestive health and control weight. Yogurt adds beneficial probiotics for gut flora, and garlic is known for its antimicrobial and anti-inflammatory properties.

Frequently asked questions:
1. Can I use canned green beans?
Yes, you can use canned green beans, but you will need to reduce the cooking time since they are already cooked.
2. How can I make the dish spicier?
You can add a little chili pepper or chili flakes during the sautéing of the onion.
3. What drinks pair well with this dish?
A cold lemonade or a dry white wine are excellent choices to complement the flavors of this dish.

The green bean dish with yogurt and garlic is a delicious, quick, and flavorful option, perfect for a family meal or a gathering with friends. Enjoy every bite and feel free to experiment with the ingredients to suit your personal tastes!

 Ingredients: 500 g green beans, 2 onions (red and yellow), 2 bell peppers, 1 large tomato, 1 sweet pepper, 2 bay leaves, oil, salt, pepper, 3 teaspoons sweet paprika, 100 ml broth, 1 small yogurt (even low-fat or sour cream), 2 tablespoons flour, 5 cloves of garlic, fresh or dried parsley.