Mediterranean stewed potatoes and green beans
Savor the flavors of the Mediterranean with this hearty stewed potatoes and green beans recipe. Featuring tender potatoes, fresh green beans, zesty tomatoes, and aromatic garlic all simmered in rich olive oil, it's a wholesome and delicious dish perfect for any meal. Simple, nutritious, and bursting with taste!
- 09 Feb 2025
- Cook time 30 min
- Prep time 30 min
- 4 Servings
- 6 Ingredients
Mediterranean stewed potatoes and green beans is a wholesome and hearty dish that brings together a delightful mix of flavors. This recipe highlights the robust and aromatic qualities of garlic, tomatoes, and olive oil, making it a comforting meal perfect for any occasion. It’s not only nutritious but also wonderfully easy to prepare, embodying the simplicity and richness of Mediterranean cuisine.
Ingredients:
Instructions:
- Mince the garlic cloves.
- Drain the canned tomatoes if needed, and crush or dice them.
- Trim the ends of the green beans.
- Peel and chop the potatoes into bite-sized pieces.
- In a large pot or Dutch oven, heat the 1/4 cup of olive oil over medium heat.
- Once the oil is hot, add the minced garlic. Sauté for about 1-2 minutes, or until the garlic becomes fragrant and lightly golden.
- Pour in the crushed or diced canned tomatoes to the pot. Stir well and let it cook for about 5 minutes, allowing the flavors to meld and the sauce to slightly thicken.
- Add the trimmed green beans and the chopped potatoes to the pot. Stir to coat them well with the tomato and garlic mixture.
- Add the 1 cup of water to the pot. Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let it simmer for about 45-50 minutes. Stir occasionally to prevent sticking. Cook until the potatoes and green beans are tender and the sauce has thickened. You can add more water if the mixture becomes too dry before the vegetables are fully cooked.
- Season with salt and pepper to taste. Adjust seasoning as needed.
- Once everything is tender and well-seasoned, remove the pot from heat.
- Optional: Garnish with freshly chopped herbs like parsley or dill for a burst of fresh flavor.
- Serve hot as a main dish or as a hearty side dish.
Tips:
- Choose fresh, crisp green beans for the best texture and flavor in your stew.
- Use waxy or all-purpose potatoes that hold their shape well during cooking, such as Yukon Gold, for a satisfying texture.
- Feel free to adjust the amount of garlic to suit your taste—more garlic will give the dish a stronger, more pungent flavor.
- For added depth of flavor, consider sautéing the garlic in olive oil for a minute before adding the other ingredients.
- If you prefer a thicker stew, you can simmer the mixture longer to allow more liquid to evaporate, or add a couple of tablespoons of tomato paste.
This Mediterranean stewed potatoes and green beans is a perfect way to enjoy a nutritious and flavorsome meal. The blend of fresh vegetables, savory tomatoes, and rich olive oil creates a satisfying dish that’s easy to prepare and enjoy. Whether as a main course or a side dish, this recipe brings the essence of Mediterranean cooking right to your table.
| Nutrition Facts | |
|---|---|
| Serving Size | 540 grams |
| Energy | |
| Calories 300kcal | 15% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 70g | 19% |
| Fiber 10g | 27% |
| Sugar 6g | 6% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.03g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 36ug | 4% |
| Choline 54mg | 10% |
| Vitamin B1 0.61mg | 51% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 4.49mg | 28% |
| Vitamin B6 1.20mg | 71% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 80mg | 91% |
| Vitamin E 0.62mg | 4% |
| Vitamin K 40ug | 34% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.46mg | 51% |
| Iron, Fe 3.83mg | 35% |
| Magnesium, Mg 100mg | 25% |
| Phosphorus, P 230mg | 19% |
| Potassium, K 1700mg | 50% |
| Selenium, Se 2.43ug | 4% |
| Sodium, Na 80mg | 5% |
| Zinc, Zn 1.28mg | 12% |
| Water | |
| Water 440g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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