Mediterranean Diet Green Bean Curry
Elevate your weeknight dinner with this vibrant Mediterranean Diet Green Bean Curry, a wholesome twist on classic flavors. Fresh green beans shine in a creamy coconut milk and tomato-based curry, perfectly seasoned with warm spices like cumin, coriander, and curry powder. This nutrient-packed dish is enriched with hearty chickpeas and a zesty splash of lemon juice, all brought together with heart-healthy olive oil. Simple and satisfying, this recipe comes together in under 45 minutes, making it a perfect choice for busy yet health-conscious cooks. Garnished with fresh parsley for a burst of freshness, it's a versatile dish that's ideal for vegan and gluten-free diets. Serve it with warm flatbread or fluffy basmati rice for a complete Mediterranean-inspired meal!
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Recipe Information
Ingredients
- 500 grams fresh green beans
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 400 grams canned diced tomatoes
- 400 grams canned chickpeas
- 200 milliliters coconut milk
- 1.5 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon red chili flakes
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Trim the ends of the green beans and cut them into 2-inch pieces.
Heat the olive oil over medium heat in a large skillet or saucepan.
Finely chop the onion and add it to the pan. Sauté for about 5 minutes, or until the onion is soft and translucent.
Mince the garlic cloves and add them to the onion, cooking for another minute until fragrant.
Stir in the curry powder, ground cumin, ground coriander, and red chili flakes. Cook for another minute to toast the spices.
Add the diced tomatoes to the skillet, including their juices, and stir well to combine with the spices and onion.
Rinse and drain the canned chickpeas, then add them to the pan along with the coconut milk and lemon juice.
Bring the mixture to a gentle simmer, then add the green beans. Stir to coat them in the sauce.
Cover the skillet and cook for 15-20 minutes, stirring occasionally, until the green beans are tender but still slightly crisp.
Season the curry with salt and black pepper according to taste.
Remove from heat and garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
1087 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7185 mg | 312% | |
| Total Carbohydrate | 143.4 g | 52% | |
| Dietary Fiber | 43.3 g | 155% | |
| Total Sugars | 57.8 g | ||
| Protein | 31.9 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 542 mg | 42% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 3059 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
