POTATO AND GREEN BEAN STEW

POTATO AND GREEN BEAN STEW

Potato and green bean stew is a humble yet flavourful dish that celebrates the simplicity of wholesome ingredients. Cubed potatoes offer hearty satisfaction while green beans provide crunch and vibrant colour. Simmered with tomato and garlic in a lightly herbed broth, this stew becomes incredibly aromatic thanks to the touch of rosemary. The result is a light but comforting meal that fits into a vegan or gluten-free lifestyle with ease. Ideal for chilly days or as a gentle dinner option, the stew provides a good balance of fibre, potassium and vitamin C. Its minimal preparation and short cook time make it perfect for busy days when a nourishing meal is still a priority. Whether enjoyed on its own or served with a slice of crusty bread, this single-serving recipe delivers warmth and nutrition in every spoonful.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Quick & Easy, Low Fat, High Fibre, Low/ No Sugar, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for  Potato And Green Bean Stew:

• ½ cup cubed potato

• ½ cup green beans, trimmed and halved

• ¼ cup chopped tomato

• ½ cup water

• 1 garlic clove, minced

• Pinch of rosemary (dried or fresh)

FULL NUTRITIONAL INFORMATION

• Calories: 84.5 kcal

• Fat: 0.3 g

• Saturated Fat: 0.1 g

• Carbohydrate: 19.1 g

• Sugar: 3.3 g

• Sodium: 14.6 mg

• Fiber: 3.4 g

• Protein: 3 g

• Calcium: 40.3 mg

• Iron: 1.3 mg

• Potassium: 524.8 mg

PREPARATION

• Prepare Vegetables: Wash and cube the potatoes, halve the green beans and chop the tomatoes. Mince the garlic.

• Heat Base: In a small saucepan, bring water to a gentle boil.

• Add Ingredients: Add potatoes, tomatoes, garlic and rosemary to the water. Stir gently.

• Simmer Base: Cover and simmer on medium-low heat for 8 minutes until potatoes begin to soften.

• Add Green Beans: Add green beans and continue cooking for another 5 to 7 minutes.

• Adjust Texture: If too thick, add a splash more water to loosen the stew.

• Check Doneness: Test that potatoes are fork-tender and green beans still have some bite.

• Serve: Pour into a serving bowl and garnish with fresh parsley or black pepper if desired.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Cut Potatoes Evenly: Ensures uniform cooking and a better mouthfeel.

• Use Fresh Rosemary: For enhanced aroma and a more pronounced flavour.

• Tomato Tip: Use ripe tomatoes or cherry tomatoes for natural sweetness.

• Don’t Overcook Beans: They should remain crisp-tender for the best texture.

• Add Last-Minute Flavour: A squeeze of lemon juice can brighten the stew just before serving.

VARIATIONS

• Add Protein: Stir in chickpeas or cooked lentils for a heartier version.

• Spice Option: Include chilli flakes or smoked paprika for a spicy twist.

• Creamy Twist: Stir in 1 tbsp of coconut milk or plant-based cream at the end.

• Add Leafy Greens: Toss in spinach or kale in the final 2 minutes for added nutrients.

• Grain Pairing: Serve over cooked brown rice or quinoa to boost energy and fibre.

PREPPING AND STORAGE

• Refrigeration: Store cooled stew in an airtight container in the fridge for up to 3 days.

• Freezing: Freeze in a portioned container for up to 2 months; stir gently when reheating.

• Reheating: Reheat on the stovetop over low heat, adding a splash of water to rehydrate if needed.

• Meal Prep Friendly: Ideal for prepping several servings in advance and freezing as individual meals.