Middle Eastern · Dinner
Green Bean and Tomato Stew (Low-Calorie)
Green beans simmer with tomatoes, onion and garlic in a light broth-based sauce with warm cumin and cinnamon until tender, using minimal oil. This Middle Eastern loubieh bi zeit-style stew is served over basmati rice and finished with fresh parsley.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
286Calories
8.3gProtein
7.4gFat
47.2gCarbs
11.9gSugar
9.8gFiber
574mgSodium
0mgChol
1.1gSat Fat
870mgPotassium
110mgCalcium
3.4mgIron
0mcgVitamin B12
26mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Trim green beans and halve them on the diagonal; thinly slice onion and mince garlic.
2
Warm olive oil in a small saucepan over medium-low heat, add onion and garlic, and sweat for 3 minutes until softened and translucent.
3
Stir cumin and cinnamon into the pan and cook over medium-low heat for 30 seconds until fragrant.
4
Add canned tomatoes, vegetable stock, and green beans to the pan, season with salt and pepper, bring to a boil over medium-high heat, then reduce to low and simmer uncovered for 25 minutes until beans are tender and sauce thickens, stirring occasionally and keeping heat gentle to prevent scorching.
5
Spoon rice onto a plate, top with green bean and tomato stew, and finish with parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g green beans
- 200g200g canned tomatoes (a quarter of a 14.5 oz can)
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 120ml120ml vegetable stock
- salt, to taste
- black pepper, to taste
- 130g130g cooked basmati rice, to serve
- 2 tbsp2 tbsp parsley
