Mediterranean Diet Hearty Green Bean Stew
Warm, comforting, and bursting with flavor, the Mediterranean Diet Hearty Green Bean Stew is a one-pot wonder that brings wholesome, plant-based ingredients to your table. Packed with tender green beans, sweet carrots, and savory aromatics like onion and garlic, this nutrient-rich stew is simmered in a fragrant tomato and herb-infused broth featuring oregano, thyme, and a hint of bay leaf. The addition of olive oil enhances its velvety texture, while fresh parsley adds a bright finishing touch. Perfect for a cozy weeknight dinner or a Mediterranean-inspired meal prep option, this recipe is not only easy to prepare in under an hour but also aligns beautifully with clean-eating principles. Pair it with crusty bread or a fresh side salad for a satisfying, heart-healthy feast.
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Recipe Information
Ingredients
- 500 grams green beans
- 3 tablespoons olive oil
- 1 large yellow onion
- 4 cloves garlic cloves
- 2 medium carrot
- 400 grams canned diced tomatoes
- 500 milliliters vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 leaf bay leaf
- 2 tablespoons fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Start by preparing the vegetables: trim the ends of the green beans and cut them into 2-inch pieces. Thinly slice the onion. Mince the garlic cloves. Dice the carrots into small cubes.
In a large pot, heat the olive oil over medium heat. Add the sliced onion and sauté for about 5 minutes or until it becomes translucent.
Add the minced garlic and diced carrots to the pot. Continue to cook for another 3 minutes, stirring occasionally, until the carrots begin to soften.
Stir in the canned diced tomatoes with their juice, vegetable broth, oregano, thyme, and the bay leaf. Bring this mixture to a simmer.
Once simmering, add the cut green beans, salt, and black pepper. Stir to combine all ingredients well.
Reduce the heat to low, cover the pot, and let the stew simmer for about 25 minutes, or until the green beans and carrots are tender.
Taste and adjust seasoning if necessary, adding more salt and pepper according to your preference.
Once done, remove the bay leaf and discard it. Stir in freshly chopped parsley right before serving.
Nutrition Facts
Calories |
1031 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.3 g | 77% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 9.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4782 mg | 208% | |
| Total Carbohydrate | 110.7 g | 40% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 46.7 g | ||
| Protein | 25.5 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 505 mg | 39% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 3413 mg | 73% | |
*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.
