GREEN BEAN TOMATO STEW WITH ONION AND GARLIC
Green Bean Tomato Stew With Onion And Garlic is a vibrant and comforting one-pot vegan dish that’s perfect for busy days and light dinners. It is made with tender chopped green beans, juicy tomatoes and aromatic garlic and onion simmered in a rich vegetable broth. It’s a balanced blend of fresh and savoury flavours. The simplicity of the ingredients lets the natural tastes shine through, while the slow simmer ensures a hearty texture. This stew is fibre-rich, low in fat and naturally gluten-free, making it a nourishing option for all dietary needs. Whether enjoyed on its own or served over rice or couscous, it offers versatility and ease without sacrificing taste. Great for prepping ahead or enjoying straight from the stove, this Green Bean Tomato Stew With Onion And Garlic delivers wholesome goodness in every spoonful, perfect for all seasons and especially satisfying in cooler weather.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Quick & Easy, Wheat / Gluten-Free, Low Fat, High Fibre, Low/No Sugar
DISH TYPE
Soup / Stew
INGREDIENTS
- 100 grams | 3.53 ounces | 1 cup green beans, chopped
- 60 grams | 2.12 ounces | ½ cup chopped tomatoes
- 3 grams | 0.11 ounces | 1 clove garlic, minced
- 55 grams | 1.94 ounces | ½ onion, chopped
- 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
- 36 grams | 0.01 ounces | 1 pinch salt
- 0.1 gram | 0.00 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 176 kilocalories
- Total Fat: 2.4 grams
- Saturated Fat: 0.3 grams
- Carbohydrates: 30.8 grams
- Fibre: 6.9 grams
- Sugar: 6.8 grams
- Protein: 6.3 grams
- Sodium: 296 milligrams
- Calcium: 65 milligrams
- Iron: 2.3 milligrams
- Potassium: 602 milligrams
PREPARATION
- Prepare Ingredients: Wash and chop the green beans. Dice the tomatoes if using fresh. Mince garlic and chop onion.
- Sauté Aromatics: In a medium saucepan, heat a dash of oil or a spoonful of broth. Add chopped onion and garlic. Sauté for 3 to 4 minutes until softened.
- Add Green Beans And Tomatoes: Stir in the green beans and tomatoes. Cook for another 2 to 3 minutes to begin breaking down the tomatoes.
- Add Broth And Seasoning: Pour in the vegetable broth and season with salt and pepper. Stir to combine.
- Simmer: Bring to a gentle boil, then lower the heat. Simmer uncovered for 15 to 18 minutes, until green beans are tender.
- Serve: Check seasoning and serve warm. Garnish with parsley or a drizzle of olive oil if desired.
PREPARATION TIME
5 minutes
COOKING TIME
18 minutes
TIPS
Here are some helpful tips for the preparation of Green Bean Tomato Stew With Onion And Garlic:
- Use Fresh Or Frozen Beans: Fresh green beans offer the best texture, but frozen also work well, add a few minutes earlier.
- Layer Flavours: Add a dash of smoked paprika or thyme for extra depth.
- Avoid Overcooking: Keep green beans slightly firm for the best texture and colour.
- Boost Savouriness: A splash of balsamic vinegar or lemon juice at the end brightens the stew.
- Serve With Grains: Pair with quinoa, rice, or crusty bread to make it more filling.
VARIATIONS
- Add Protein: Include cooked chickpeas, lentils or white beans for a protein-rich option.
- Include Leafy Greens: Stir in spinach or chopped kale during the final 2 minutes of cooking.
- Spice It Up: Add crushed red chilli flakes for heat.
- Creamier Finish: Stir in a teaspoon of tahini or coconut cream just before serving.
- Herb Swap: Replace garlic with shallots or rosemary for different aromatic profiles.
PREPPING AND STORAGE
- Refrigerate Storage: Cool completely and store in an airtight container for up to 4 days. Reheat on the hob or in the microwave.
- Freezing Instructions: Freeze in individual portions for up to 1 month. Thaw overnight in the refrigerator and reheat gently before serving.
- Batch-Friendly: This stew doubles well and is great for meal prepping. Keep extras handy for busy weeknights or lunchboxes.
