Mediterranean Green Beans Stew And Tomatoes

This vegan green beans stew is a traditional Greek dish called ‘Fasolakia ladera’. It’s a very popular summer dish in Greece when green beans are in ambudance but to be honest, in my family we like to have it all year round when we can get hold of them. You will only need a few simple ingredients to make this Mediterranean green beans stew, like in most Greek stews, with the key ingredient of course being the green beans and then a variety of herbs and vegetables like fresh parsley, potatoes and zucchinis.

It’s very easy to make and will take you around 10 minutes to prepare all the vegetables and less than an hour to cook. Great for a busy morning when you need to prepare something healthy and tasty in less than an hour. What I also love about it, is that it’s freezable for up to 2 months. So if you have any leftovers or you make a big pot of it, you could put some in the freezer for another day. Yay!

But this green beans and tomatoes stew is not only satisfying and delicious, it’s also a nutritious and healthy option, as it’s packed with vitamins, minerals, and fiber from the fresh vegetables. So whether you’re a fan of Mediterranean cuisine or looking for a new recipe to try, this green bean stew is sure to impress and satisfy. And if you feel like experimenting and trying other Mediterranean stews, which are also vegan by the way, I recommend to try my spinach and rice stew or my artichokes and potatoes stew. So let’s get started!

Why you should try my recipe

• Ready in less than an hour.
• Great if you want to eat something healthy that doesn’t need much time or prep.
• Works with fresh or frozen green beans.
• Stores well in the fridge for up to 3 days.
• Freezable if you leave out the potatoes.
• Easily adjustable recipe for babies and toddlers.

Ingredients & How-to

The ingredients we are going to need for this Greek green beans stew (fasolakia ladera) are fresh green beans, onion, garlic, tomatoes, fresh parlsey, zucchinis and potatoes. The zucchinis and potatoes are not a must for the Greek stew but I find that they add some variety and body to the stew. If you are on a low-carb diet like keto, you could leave the potatoes out or replace them with a couple of carrots.

01. I always start with preparing the green beans. I give them a nice wash and then trim both ends of each green bean. Then I cut them in two if they are big, and put them in a bowl. If you use runner or flat beans then make sure that you remove the tough strings on the side of the beans as they will be unpleasant and difficult to chew. You can do this using a peeler or by hand as you snap them and cut them in half. If you are using frozen green beans, then they usually are ready to cook and you can skip this step.

02. Then, I continue with preparing the rest of the vegetables. I use around 4 small potatoes, that I peel and cut in quarters. If you are not a fan of potatoes or are in a keto diet, you could leave them out or just replace them with a couple of carrots.

03. With the zucchinis, I just cut them in thick slices as they cook fast and we want them to hold their body and not completely melt and get mushy.

04. Then, I finely chop a bunch of parsley, cut the onion into cubes and chop the garlic cloves coarsely.

05. I like to use a big wide pot to make the green beans stew as it’s faster and easier for all vegetables to cook evenly. I start with cooking the onion until it’s soft and clear. That allows it to take all the sweetness out and make our fasolakia ladera super flavorfull and delicious.

06. Then, I add the rest of the vegetables to the pot except from the parsley. As for the spices, Greek stews usually don’t have lots of spices in them, just a little bit of salt and ground pepper is enough.

07. I usually add half a can of crushed tomatoes to the green beans stew, that’s around 200gr or 1 cup. If you prefer fresh tomatoes, then you could use one big or two small ripe tomatoes that you grate or blend in a small chopper. I cover the pot and leave the stew to cook over medium to low heat. Do check occasionally in case you need to add a little bit more water.

08. It takes around 40 minutes for the vegetables to get soft. Then, I add the chopped parsley in the pot and cook it for 5-10 more minutes. This way, the parsley will keep most of the aromas and taste without being overcooked. When the green beans and the rest of the vegetables are soft but not melted, the stew is ready!

Try to avoid over mixing the stew with the spoon while it’s cooking as that will result in breaking most of the veggies and the beans might melt. You could instead use the pot handles and gently move the pot in a circular way to check if you need to add more water and for mixing the ingredients.

Substitutions

• You could use a couple of fresh tomatoes or half a can of crushed tomatoes.

• You could replace the potatoes with a couple of carrots cut into slices.

• You could leave out the parsley or replace it dried one or with fresh peppermint.

• If you don’t have fresh green beans, you could replace them with frozen ones.

Serving suggestions

We usually have this Mediterranean green beans stew as a main course for lunch or dinner with some nice crusty bread on the side to dip in that delicious tomato sauce and some feta cheese. You could also serve it with a traditional Greek salad on the side or if you like some meat protein, make some of grilled meatball patties.

If you are sharing the green beans stew with your baby or just little ones, you can omit or adjust the salt accordingly and cut the vegetables to your child’s liking. The green beans are easy to hold with their little hands and quite soft, and you could cut the zucchinis and potatoes into finger size pieces depending on your child’s age.

Storage

You can store any leftovers of the green beans stew in the fridge for up to 2-3 days in an airtight container after it’s cooled down. When you are ready to consume it, just warm it up in the microwave or a small pot for a couple of minutes and serve.

Green beans stew is also freezable for up to 3 months. The potatoes do become a bit soggy when defrosted, so I do recommend, if you are planning to freeze any leftovers, to leave out the potatoes. When ready to consume, take it out of the freezer and thaw overnight in the refrigerator.

FAQ

• Are green beans on mediterranean diet? Yes, green beans are typically included in the Mediterranean diet. The Mediterranean diet emphasizes a variety of fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats, such as olive oil. Green beans are a nutritious and flavorful vegetable that can be enjoyed in a variety of ways, including raw in salads, sautéed as a side dish, or as an ingredient in stews and casseroles. They are a good source of fiber, vitamins, and minerals, including vitamin C, vitamin K, and potassium. Additionally, green beans are low in calories and fat, making them a great choice for those following a healthy and balanced diet.

• What type of green beans can I use for the green beans stew? You could use string green beans or runner beans, fresh or frozen. If you decide to use fresh green beans, make sure you trim both ends of each bean and remove any tough strings from the sides using a peeler or your hands as you snap them in half.

• What type of tomatoes can I use for the green beans stew? You could use a couple of small ripe tomatoes that you blend in a food processor or canned chopped tomatoes. If you decide to use fresh tomatoes, then you don’t need to add a lot of water to the stew when cooking, as the fresh tomatoes are more watery.

• Is the green beans stew suitable for a baby? Yes, it is suitable for babies from 6 months old if you don’t add any salt whilst it is being cooked. The green beans are ideal for little ones as they are easy to hold with their little hands and very healthy. If you would like to combine the stew with some protein for your little one, then I recommend serving it with some feta or soft cheese on the side.

• What is the best way to store and freeze cooked green beans? The best way to store the cooked green beans is to wait until they cool down to room temperature, then transfer to an airtight container and store in the fridge for up to 2-3 days. To freeze them, if cooked in a stew, put them in a suitable for freezer and container and freeze for up to 3 months. Another option is to blanch the fresh green beans, put them in a bag when they come at room temperature, then freeze them for up to 4-5 months. This way you can have green beans for stews and casseroles in the winter.