Green Beans (Middle Eastern)
A hearty Middle Eastern green bean stew with tomatoes and onions, rich in flavor and perfect for family dinners or comforting gatherings.
Ingredients
Instructions
- Saute onions in a little oil until translucent.
- Add crushed tomatoes and simmer for 10 to 15 minutes.
- Add green beans, salt, and pepper, then continue to simmer.
- Cook for a couple of hours, adding water as needed to prevent drying and burning.
Tips & Substitutions
For a richer flavor, consider adding garlic or a pinch of cumin to the sautéed onions. If you prefer fresh green beans, you can use about 1.5 pounds instead of canned; just blanch them first. For a vegan twist, ensure that the crushed tomatoes are free from added sugars or preservatives. If you want a bit of heat, adding a pinch of red pepper flakes can elevate the dish.
Serving Suggestions
Serve these green beans warm, garnished with fresh herbs like parsley or cilantro for an added touch. They pair beautifully with rice, couscous, or warm pita bread, making them a perfect side for grilled meats or a centerpiece for a vegetarian meal. Try them alongside other vegan recipes for a delightful spread.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm them on the stove over low heat, adding a splash of water to maintain moisture. You can also microwave them in a covered dish, stirring occasionally, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Green Beans (Middle Eastern) contains roughly 962 calories, with 20g protein, 127g carbohydrates, and 43g fat. It is an excellent source of dietary fiber (50% of the Daily Value), protein (40% of the Daily Value), and iron (33% of the Daily Value), and a good source of vitamin C and calcium. Note that it is relatively high in sodium, at 1854mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tomatoes instead of crushed tomatoes?
Yes, you can definitely use fresh tomatoes! If using fresh, you’ll need about 4-5 medium-sized tomatoes. Blanch them to remove the skins, then chop and add them to the sautéed onions. Simmer until they break down into a sauce-like consistency.
How can I thicken the sauce if it’s too watery?
If your sauce is too watery, you can let it simmer uncovered for a longer time to reduce the liquid. Alternatively, you can mix a teaspoon of cornstarch with a bit of water and stir it into the simmering sauce, cooking for a few more minutes until thickened.
Is this dish suitable for meal prep?
Absolutely! This dish is great for meal prep as the flavors deepen over time. Just ensure you store it properly in portioned containers. It reheats well, making it a convenient and delicious option for busy weekdays.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).