Ingredients 1 kg fresh green beans, trimmed 2 potatoes 2 zucchini 3/4 cup olive oil 1 large dry onion, finely chopped 3 clov. garlic, crushed 1 kg grated tomatoes 1/2 bndl. parsley, chopped 1/2 bndl. mint, chopped (optional) Salt Freshly ground pepper Expert Tip Dr. Tasos Papalazarou Τα φασολάκια αποτελούν εξαιρετική πηγή βιταμίνης Κ που είναι απαραίτητη , μεταξύ των άλλων, για την καλή λειτουργία των οστών και την πήξη του αίματος. Επιπλέον, περιέχουν τις απαραίτητες για τη σωστή λειτουργία του ανοσοποιητικού συστήματος βιταμίνες C, Α και καροτενοειδή. Μάλιστα, τα τελευταία (κυρίως η λουτεΐνη και το β-καροτένιο) παρουσιάζουν αξιοσημείωτη αντιοξειδωτική δράση, εμποδίζοντας την κυκλοφορία των επικίνδυνων ελευθέρων ριζών. Αξίζει να σημειωθεί ότι η συνύπαρξή τους με τροφές πλούσιες σε λιπαρά (ελαιόλαδο) αυξάνει περισσότερο τη βιοδιαθεσιμότητά τους και απογειώνει την θρεπτική αξία του πιάτου. Equipment Pot TAGS SAVORY GREEN BEANS 30-MINUTE MEALS LOW BUDGET MAIN COURSES LENTED FOOD LIGHT VEGAN VEGETARIAN GREEK SUMMER FOODS TRADITIONAL FOODS Ingredients 1 kg fresh green beans, trimmed 2 potatoes 2 zucchini 3/4 cup olive oil 1 large dry onion, finely chopped 3 clov. garlic, crushed 1 kg grated tomatoes 1/2 bndl. parsley, chopped 1/2 bndl. mint, chopped (optional) Salt Freshly ground pepper Instructions First, clean, wash, and drain the green beans. Cut the potatoes into large pieces and the zucchini into thick slices. Heat half the olive oil in a wide pot. Sauté the chopped onion over medium heat for a few minutes until translucent. Add the garlic, potatoes, and zucchini. After 2-3 minutes, add the green beans. Stir the vegetables to coat them well with the oil. Finally, add salt and pepper, add the tomatoes, and cover the green beans. Simmer covered over low heat for about 40 minutes. After forty minutes, add the remaining olive oil, mint, and parsley. Cook for another 5-10 minutes until the dish is left with its oil. During cooking, always check the liquids. Tips Although the recipe is very simple and easy, often the green beans end up overcooked, almost dissolved, and swimming in a watery sauce with too much oil. As much as I love dishes with olive oil, I hate too much oil on my plate. I want my green beans cooked just enough to keep their shape and their freshness apparent in every bite. I want the olive oil to be almost invisible but to feel its rich flavor. First of all, the heat should be medium, and they don’t need to boil for a long time. If your green beans are tender and properly trimmed, about 45 minutes is enough time for them to cook properly from the beginning of sautéing until the end. They don’t need stirring in the pot. Don’t stir them while sautéing or boiling. All you will achieve is to break them into pieces. Lightly shaking the pot by the handles and gently stirring while sautéing is enough. Slow cooking is also essential so they don’t overcook and stay whole. As for the tomato, the potatoes will absorb it during cooking, and the result will be unique. Cooked green beans can be stored, after cooling, in the refrigerator for 2 days or in the freezer for months. Thaw them by taking them out of the freezer and leaving them in the refrigerator overnight. Green beans are a delicate ingredient, and their unique flavor will remain unique if you avoid adding water. I never add water to the pot. I let them boil in their own juices and the fresh tomato juice. TAGS SAVORY GREEN BEANS 30-MINUTE MEALS LOW BUDGET MAIN COURSES LENTED FOOD LIGHT VEGAN VEGETARIAN GREEK SUMMER FOODS TRADITIONAL FOODS
