Mediterranean Diet Hearty Green Beans Stew

Dive into the vibrant flavors of the Mediterranean with this hearty Green Beans Stew, a wholesome and satisfying dish that's both nutritious and delicious. Packed with fresh vegetables like green beans, carrots, and red bell peppers, this recipe is simmered in a savory blend of olive oil, aromatic herbs, and juicy canned tomatoes. Infused with hints of cumin, oregano, and thyme, this Mediterranean-inspired stew is as comforting as it is flavorful. Ready in just under an hour, it’s an ideal plant-based option for busy weeknights or meal prep. Garnished with fresh parsley and served with a bright squeeze of lemon, this one-pot wonder is perfect for enjoying on its own or paired with crusty bread for a complete meal. Whether you're following a Mediterranean diet or simply craving a taste of sun-soaked cuisine, this stew is a must-try!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 large, chopped yellow onion
• 4 minced garlic cloves
• 2 large, sliced carrots
• 1 medium, chopped red bell pepper
• 500 grams, trimmed and cut into 2-inch pieces green beans
• 400 grams, with juice canned whole tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped for garnish fresh parsley
• 1 cut into wedges, for serving lemon

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the sliced carrots and chopped red bell pepper, and cook for 3-4 minutes, stirring occasionally.

Step 5

Mix in the green beans and sauté for another 3 minutes.

Step 6

Pour in the canned whole tomatoes with their juice and break them up with a spoon.

Step 7

Add the vegetable broth, ground cumin, dried oregano, dried thyme, bay leaf, salt, and black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 30 minutes or until the vegetables are tender.

Step 9

Remove the bay leaf before serving.

Step 10

Garnish the stew with chopped fresh parsley.

Step 11

Serve with lemon wedges on the side for an added zest.

Nutrition Facts

Serving size	(1911.7g)

Amount per serving	% Daily Value*
Calories	1098.4

Total Fat 61.2g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 9.6g
Cholesterol 8mg	0%
Sodium 4755.9mg	0%
Total Carbohydrate 125.9g	0%
Dietary Fiber 39.4g	0%
Total Sugars 54.6g
Protein 27.6g	0%

Vitamin D 0IU	0%
Calcium 552.3mg	0%
Iron 14.7mg	0%
Potassium 3906.9mg	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: 47.3%

Protein: 9.5%

Carbs: 43.2%