Stewed Green Bean Recipe

If you want to try a different vegetable dish, we suggest some stewed green beans. A very easy recipe to prepare and with all the flavor of cooking over low heat.

Written and verified by the nutritionist Anna Vilarrasa on June 19, 2021.

Last update: June 19, 2021

Young beans are a very versatile vegetable in the kitchen. They go well with many ingredients and they can be mixed with other vegetables to obtain a very colorful dish. These stewed green beans also allow you to increase the consumption of a healthy product.

Stewing is a common cooking method that starts with raw ingredients. These are added to a closed container and simmered. In this way, the juices are not lost and the result maintains all its original flavor and aroma.

The most common is to prepare them with a piece of meat that is accompanied by vegetables. But these can be the absolute protagonists and obtain a 100% vegetable dish, much lighter and with all the benefits.

And although long cooking may seem more suitable for winter, the truth is that can be tasted at any time of the year. We encourage you to try them, since their final result is delicious and it is sure that the family will like it.

Ingredients Needed to Cook Stewed Green Beans

  • 1 onion.
  • 3 tomatoes.
  • 1/2 leek.
  • 1 zucchini.
  • 2 carrots
  • Salt and pepper.
  • 1 red pepper
  • 2 cloves of garlic
  • 2 green peppers
  • 6 medium potatoes.
  • 300 milliliters of water.
  • Extra virgin olive oil.
  • 1 bay leaf and 1 sprig of parsley.
  • 1 kilo and 1/4 of green beans, either round or flat.
Using these vegetables for a stew is possible, without the addition of meat. Ideal for people who follow a vegetarian diet.

Step by step in the elaboration

  1. To start with the preparation of the dish all the vegetables must be ready for cooking. To do this, wash and peel the carrots and potatoes and cut into medium pieces.
  2. Then wash and slice the leek, the zucchini into medium pieces, the onion and the peppers into small cubes.
  3. In a small saucepan with a little water blanch the tomatoes for 3 minutes. When warm, remove the skin and seeds and dice.
  4. Peel the garlic and cut.
  5. Wash the beans and remove the tips and strands. Break into slightly large pieces.
  6. Put a saucepan on the fire with the water and then add the beans and all the vegetables that are part of the stew: potatoes, carrot, onion, leek, zucchini, tomato and peppers. Add the garlic clove, bay leaf and parsley.
  7. Season to taste and add 2 tablespoons of olive oil.
  8. Cover the casserole and cook over low heat until all the liquid evaporates and the vegetables are tender. At the final moment, correct for salt and it is ready to serve.

This dish of stewed green beans admits the addition of any type of vegetables. So if you have other varieties or improvise the preparation at the last minute, it is possible to do it with what you have on hand.

In addition, you can add a more aromatic touch with spices and fresh herbs, such as cumin, sweet paprika, curry, oregano or chives.

Other dishes with tender beans: Lemon chicken with green beans and potatoes

Benefits of regular consumption of green beans

Today, green beans they are highly appreciated in many regions thanks to their flavor and versatility in the kitchen. Steamed, sautéed, sautéed or in a salad; Whatever the way you cook them, beans are a highly nutritious and recommended food.

They stand out for their content in fiber, vitamins, antioxidants and some minerals. And thanks to their habitual presence in the framework of a healthy diet, they provide some benefits that we will see below.

Antioxidant capacity

Vitamin C and the flavonoids present in beans give them the property of counteracting free radicals in the body. In this way, they help prevent premature aging and the appearance of some chronic and degenerative diseases.

Friends of the heart

There are several components that make this vegetable a good ally of the health of the arteries and the cardiovascular system. It's about potassium, magnesium, and fiber.

Studies and data available to date indicate that people with low potassium intake have a higher risk of high blood pressure. And this is one of the main predisposing factors to stroke.

On the other hand, the scientific evidence around fiber indicates similar findings. As you can read in the recommendations of the "Australian Dietary Guide" of the year 2013, it is likely that each additional serving of vegetables in the daily diet is associated with a lower risk coronary heart disease and stroke.

Digestive system

Dietary fiber has other properties and benefits for the body. Some at the digestive level. Ingested regularly allows to increase intestinal motility, prevent constipation, increase the feeling of satiety and stimulate the proliferation of the intestinal flora.

Positive during pregnancy

Green beans are one of the foods to promote in the diet of pregnant women, due to its content in vitamin B9 or folic acid. A deficiency during pregnancy increases the risk of premature delivery and low birth weight. In addition, it is necessary to prevent neural tube abnormalities, such as spina bifida.

All foods with a good content of vitamin B9 are recommended in the pregnant woman's diet.

Suitable for a low-FODMAP diet

This type of diet, developed by Monash University, is based on the reduction of a wide group of sugars, among which are fructose, lactose, and fructans. These cannot be well absorbed in people with irritable bowel syndrome, causing aches and pains.

With its control in feeding, an improvement in the state of these patients is achieved and the intensity of gases, distension, abdominal swelling or altered bowel movements can be reduced.

Find out more: What is the FODMAP diet?

Cooking stewed green beans to enjoy this healthy vegetable

With summer comes one of the best moments of tender beans, which give us all their flavor and delicacy. And a different way to cook them is to prepare this Stewed Green Bean recipe.

It is a very tasty dish, because cooking in the broth itself for a long time enhances the flavor of the ingredients. And if you let it warm for a while, why not enjoy it in summer too?

What's more, is an easy and rich way to add vegetables to your daily diet. In this case, they can be offered as a starter or as an accompaniment to a portion of meat or fish. Being soft and digestive they can be eaten both for lunch and dinner.