Mediterranean Diet Green Bean Curry

Discover the vibrant flavors of this Mediterranean Diet Green Bean Curry, a fusion dish that blends wholesome ingredients with bold spices. Fresh green beans take center stage, simmered in a creamy coconut milk and tomato base spiced with curry powder, cumin, and coriander. Nutrient-packed chickpeas add protein, while a dash of red chili flakes offers just the right amount of heat. Finished with a drizzle of zesty lemon juice and a sprinkle of fresh parsley, this one-pot, plant-based meal is as nutritious as it is satisfying. Ready in just 45 minutes and perfect for weeknight dinners, this curry pairs beautifully with whole-grain rice or warm flatbread for a heart-healthy Mediterranean twist on a comforting classic.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh green beans
• 2 tablespoons olive oil
• 1 medium onion
• 3 garlic cloves
• 400 grams canned diced tomatoes
• 400 grams canned chickpeas
• 200 milliliters coconut milk
• 1.5 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon red chili flakes
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Trim the ends of the green beans and cut them into 2-inch pieces.

Step 2

Heat the olive oil over medium heat in a large skillet or saucepan.

Step 3

Finely chop the onion and add it to the pan. Sauté for about 5 minutes, or until the onion is soft and translucent.

Step 4

Mince the garlic cloves and add them to the onion, cooking for another minute until fragrant.

Step 5

Stir in the curry powder, ground cumin, ground coriander, and red chili flakes. Cook for another minute to toast the spices.

Step 6

Add the diced tomatoes to the skillet, including their juices, and stir well to combine with the spices and onion.

Step 7

Rinse and drain the canned chickpeas, then add them to the pan along with the coconut milk and lemon juice.

Step 8

Bring the mixture to a gentle simmer, then add the green beans. Stir to coat them in the sauce.

Step 9

Cover the skillet and cook for 15-20 minutes, stirring occasionally, until the green beans are tender but still slightly crisp.

Step 10

Season the curry with salt and black pepper according to taste.

Step 11

Remove from heat and garnish with fresh chopped parsley before serving.

Nutrition Facts

Serving size	(1708.9g)

Amount per serving	% Daily Value*
Calories	1086.9

Total Fat 48.6g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 6.1g
Cholesterol 8mg	0%
Sodium 7184.6mg	0%
Total Carbohydrate 143.4g	0%
Dietary Fiber 43.3g	0%
Total Sugars 57.8g
Protein 31.9g	0%

Vitamin D 0IU	0%
Calcium 541.8mg	0%
Iron 21.2mg	0%
Potassium 3058.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.4%

Protein: 11.2%

Carbs: 50.4%