Mediterranean Diet Hearty Green Bean Stew

Savor the wholesome flavors of the Mediterranean with this Hearty Green Bean Stew, a comforting and nutrient-packed meal that’s perfect for any day of the week. This one-pot wonder combines tender green beans, sweet carrots, and aromatic onions with a rich, tomato-based broth infused with olive oil, garlic, oregano, and thyme for a medley of vibrant, earthy flavors. Simmered to perfection with vegetable broth and finished with fresh parsley, this plant-based recipe is an excellent choice for anyone following the Mediterranean diet. Ready in just one hour, this easy-to-make stew is both filling and heart-healthy. Serve it solo with crusty whole-grain bread or over a bed of fluffy quinoa for a satisfying, guilt-free dinner that’s full of Mediterranean sunshine. Keywords: Mediterranean diet, green bean stew, plant-based recipes, healthy one-pot meals, heart-healthy dinner ideas.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Stir in the canned diced tomatoes with their juice, vegetable broth, oregano, thyme, and the bay leaf. Bring this mixture to a simmer.

Step 5

Once simmering, add the cut green beans, salt, and black pepper. Stir to combine all ingredients well.

Step 6

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.

Step 7

Taste and adjust seasoning if necessary, adding more salt and pepper according to your preference.

Step 8

Once done, remove the bay leaf and discard it. Stir in freshly chopped parsley right before serving.

Nutrition Facts

Serving size	(1737.3g)

Amount per serving	% Daily Value*
Calories	1030.7

Total Fat 60.3g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 9.5g
Cholesterol 8mg	0%
Sodium 4782.0mg	0%
Total Carbohydrate 110.7g	0%
Dietary Fiber 35.1g	0%
Total Sugars 46.7g
Protein 25.5g	0%

Vitamin D 0IU	0%
Calcium 505.1mg	0%
Iron 12.6mg	0%
Potassium 3413.0mg	0%

*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.

Source of Calories

Fat: 49.9%

Protein: 9.4%

Carbs: 40.7%