Mediterranean Diet Hearty Green Beans Stew
Elevate your weeknight dinners with this Mediterranean Diet Hearty Green Beans Stew, a vibrant and nourishing dish packed with wholesome ingredients and bold flavors. Featuring tender green beans simmered in a rich tomato broth with aromatic spices like cumin, oregano, and thyme, this comforting stew is complemented by hearty vegetables such as carrots and red bell peppers. Enhanced with a drizzle of olive oil and freshly chopped parsley, it’s a celebration of Mediterranean cuisine’s simplicity and healthful benefits. This one-pot recipe is perfect for busy days, requiring just 15 minutes of prep time and offering a satisfying, vegetarian-friendly meal ideal for feeding the whole family. Serve it with a bright squeeze of lemon wedges for a zesty finish that will keep you coming back for more!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large, chopped yellow onion
- 4 minced garlic cloves
- 2 large, sliced carrots
- 1 medium, chopped red bell pepper
- 500 grams, trimmed and cut into 2-inch pieces green beans
- 400 grams, with juice canned whole tomatoes
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped for garnish fresh parsley
- 1 cut into wedges, for serving lemon
Instructions
Heat olive oil in a large pot over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the sliced carrots and chopped red bell pepper, and cook for 3-4 minutes, stirring occasionally.
Mix in the green beans and sauté for another 3 minutes.
Pour in the canned whole tomatoes with their juice and break them up with a spoon.
Add the vegetable broth, ground cumin, dried oregano, dried thyme, bay leaf, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 30 minutes or until the vegetables are tender.
Remove the bay leaf before serving.
Garnish the stew with chopped fresh parsley.
Serve with lemon wedges on the side for an added zest.
Nutrition Facts
Calories |
1098 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.2 g | 78% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 9.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4756 mg | 207% | |
| Total Carbohydrate | 125.9 g | 46% | |
| Dietary Fiber | 39.4 g | 141% | |
| Total Sugars | 54.6 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 552 mg | 42% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 3907 mg | 83% | |
*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.
