Top Health Benefits of Green Bean Stew You Need to Know

This green bean and tomato stew is a nutrient-rich, wholesome dish packed with fiber, vitamins, and antioxidants. Green beans are a low-calorie vegetable that offer a good dose of vitamin C, vitamin K, and folate, supporting immune function and bone health. Tomatoes contribute lycopene, a powerful antioxidant known for its heart-protective and anti-inflammatory properties. The addition of garlic adds not only flavor but also compounds with potential immune-boosting and cholesterol-lowering effects. This dish is low in saturated fat and cholesterol, making it heart-friendly and suitable for those aiming to maintain a healthy weight or manage blood pressure. The natural ingredients, rich colors, and simple spices create a meal that is both nourishing and satisfying, without the need for artificial additives or heavy cooking oils (when used in moderation).

Ingredients :

Green Beans : 500 g

Tomato : 4 Piece

Onion : 1 Piece

Garlic : 3 clove

Tomato Paste : 1 Tablespoon

Cooking Oil : 4 Tablespoon

turmeric : 1 Teaspoon

black pepper : 1/2 Teaspoon

Paprika : 1 Teaspoon

Salt : as needed

Lemon Juice : to taste

Turn humble green beans into a flavor-packed Middle Eastern delight .

Recipe :

Serves 4

Step 1: Prepare the Ingredients

Wash and trim 500g of green beans, then cut them into 2–3 cm pieces.
Chop 1 medium onion, 3 garlic cloves, and 4 ripe tomatoes.

Step 2: Sauté Onion and Garlic

Heat 3 tablespoons of oil in a pan over medium heat.
Add the chopped onion and cook until golden brown.
Add garlic and sauté for another 1–2 minutes.

Step 3: Add Spices and Tomato Paste

Stir in 1 tablespoon of tomato paste.
Add 1 tsp turmeric, ½ tsp black pepper, and salt to taste.
Cook the mixture for 2–3 minutes to remove the raw taste of the paste.

Step 4: Add Tomatoes and Simmer

Add the chopped tomatoes to the pan and stir well.
Let it cook for about 5 minutes until the tomatoes soften.

Step 5: Add Green Beans

Add the green beans and mix thoroughly with the tomato mixture.
Pour in 1 cup of water and bring to a gentle simmer.

Step 6: Cook Until Tender

Cover the pan and let it simmer on low heat for 45–60 minutes.
Add a little more water if needed during cooking.

Step 7: Final Touch

Adjust salt and spices to taste.
For extra flavor, add a splash of lemon juice or vinegar before serving.

Enjoy this flavorful and healthy stew with bread or rice!

Tips and Tricks for Making the Perfect Green Bean Stew

When preparing this dish, the key to maximizing both flavor and nutrition lies in how you cook the ingredients. First, be sure to chop the green beans uniformly to ensure even cooking. Sautéing the onions and garlic until golden before adding the spices brings out deeper, more complex flavors and prevents bitterness. Tomatoes should be ripe and juicy to create a naturally rich base without relying heavily on tomato paste. Don’t rush the cooking—letting the stew simmer gently allows the flavors to meld together beautifully. Use minimal water to avoid a watery texture, and add only as needed to soften the beans. For a lighter dish, use a small amount of healthy oil, such as olive oil, instead of vegetable oil. Finally, season gradually and taste as you go—this dish is simple, so balance is everything.

Nutritional Information and Diet Compatibility of Green Bean Stew

This dish is wonderfully versatile and fits into many healthy dietary patterns. It is fully compatible with vegan and vegetarian diets, as it contains no animal products. It also works well for gluten-free diets, provided that no processed ingredients with hidden gluten are used. Its low calorie and low fat content make it suitable for those following the DASH diet, Mediterranean diet, or those practicing intermittent fasting—especially as a light, nutrient-dense meal during refeeding. However, it may not be ideal for ketogenic or paleo diets due to the moderate carbohydrate content from green beans and tomatoes, which may exceed strict carb limits. Additionally, while nutritious, it is not particularly high in protein, so those following high-protein diets may want to pair it with a lean protein source like tofu, legumes, or grilled chicken (for non-vegans). Always adjust oil and salt amounts depending on individual health needs.