Stewed Green Beans South African Farm Recipe
Experience the rustic charm of South African cuisine with this hearty Stewed Green Beans South African Farm Recipe. This wholesome, one-pot dish combines tender green beans and creamy potatoes with the warmth of smoked paprika and a rich tomato-based broth, creating a comforting and flavorful meal perfect for any occasion. Featuring simple, fresh ingredients like onions, garlic, and ripe tomatoes, this recipe is a celebration of farm-to-table cooking, with every bite packed with natural goodness. Ready in just over an hour, it’s a fuss-free vegetarian delight that’s perfect for weeknight dinners or family gatherings. Serve it with crusty bread or steamed rice, and don’t forget a sprinkle of fresh parsley for a touch of brightness. Simple, nourishing, and irresistibly delicious, this South African classic will become a favorite in your recipe collection.
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Recipe Information
Ingredients
- 500 grams fresh green beans
- 2 medium potatoes
- 1 large onion
- 2 cloves garlic cloves
- 3 medium tomatoes
- 2 tablespoons olive oil
- 250 milliliters vegetable stock
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Wash the green beans thoroughly, then trim off the ends and cut them into 4-5 cm (1-2 inch) pieces.
Peel the potatoes and dice them into medium-sized chunks, about 2 cm (3/4 inch).
Finely chop the onion and garlic cloves, and dice the tomatoes.
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion and garlic to the pot, cooking until softened and fragrant, about 3-4 minutes.
Stir in the diced tomatoes and cook for another 5 minutes, stirring occasionally, until the tomatoes break down into a sauce-like consistency.
Add the green beans and diced potatoes to the pot, mixing to coat them in the tomato mixture.
Pour in the vegetable stock and season with smoked paprika, ground black pepper, and salt.
Bring the mixture to a gentle boil, then lower the heat to a simmer. Cover the pot with a lid and cook for 35-40 minutes, or until the green beans and potatoes are tender.
Stir occasionally during cooking and add more vegetable stock or water if the mixture becomes too dry.
Taste and adjust seasoning with additional salt and pepper, as needed.
Serve the stewed green beans warm, garnished with chopped fresh parsley if desired. Enjoy with crusty bread or steamed rice.
Nutrition Facts
Calories |
1053 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3046 mg | 132% | |
| Total Carbohydrate | 174.6 g | 63% | |
| Dietary Fiber | 37.3 g | 133% | |
| Total Sugars | 44.3 g | ||
| Protein | 30.0 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 383 mg | 29% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 4902 mg | 104% | |
*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.
