Ah, green beans—humble yet bursting with potential. As a child, I remember sneaking a few crunchy beans from the colander when my grandmother wasn’t looking, savoring their crispness before they transformed into something magical on the stove. This stew, with its vibrant colors and hearty aroma, is my go-to comfort food—perfect for those days when you’re caught between nostalgia and craving a cozy, flavorful meal.
Steps
- Heat olive oil in a medium pot over medium-low heat. Add diced onion and sauté for about 20 minutes, stirring occasionally, until it starts to brown and caramelize.
- Increase the heat to medium and stir in minced garlic and ground cumin. Cook for about 1 minute, stirring constantly, until the mixture is very fragrant.
- Add vegetable broth, diced tomatoes, tomato paste, green beans, chickpeas, and slivered almonds to the pot. Stir well, increase the heat to high, and bring to a boil.
- Reduce the heat to a low simmer, cover the pot, and let it cook for about 10 minutes until the green beans start to soften.
- Uncover the pot and continue simmering for an additional 20 to 30 minutes until the green beans are tender and the sauce has thickened. Add water if the stew becomes too thick.
- Remove the pot from heat and season the stew with salt and pepper to taste. Serve in bowls, garnished with fresh parsley.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 5 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 ½ cups vegetable broth
- 1 (14 ounce/400 gram) can diced tomatoes
- 2 tablespoons tomato paste
- 12 ounces fresh green beans, cut into 2-inch pieces
- 1 cup canned chickpeas, drained and rinsed
- ½ cup slivered almonds
- Salt and pepper, to taste
- Fresh parsley, finely chopped, for serving
Nutritional Values
Calories: 1140kcal | Carbohydrates: 128.4g | Protein: 43.2g | Fat: 58.8g | Saturated Fat: 6.8g | Sodium: 1948mg | Potassium: 3348mg | Fiber: 37.2g | Sugar: 27.2g | Calcium: 360mg | Iron: 13.6mg
FAQ
- Can I use a different type of oil instead of olive oil?
- Olive oil enhances the flavor of this stew, and it is recommended for this recipe. However, if necessary, you can substitute with another oil, but it may slightly alter the taste.
- What can I substitute for chickpeas or almonds?
- If you’re not a fan of chickpeas or almonds, you can leave them out or replace them with other beans or nuts, such as pine nuts or hazelnuts, to add different textures and flavors.
- How long will leftovers keep, and can they be frozen?
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. They can also be frozen for up to 3 months, making it convenient for meal prep.
- Can I prepare any ingredients in advance to save time?
- Yes, you can dice the onion and cut the green beans a day or two ahead. Store them in airtight containers in the fridge to save time on the day of cooking.
- Is there a way to adjust the stew’s consistency if it becomes too thick?
- If the stew thickens too much during cooking, you can add a splash of water to achieve your desired consistency.
Tips
- Prepare Ingredients in Advance: To save time on the day you plan to serve the stew, prep ingredients like dicing the onion and cutting the green beans into 2-inch pieces a day or two ahead and store them in airtight containers in the refrigerator.
- Monitor Onion Caramelization: When browning the onions, cook them over medium-low heat and stir occasionally to ensure they caramelize properly without burning. This step enhances the stew’s flavor base.
- Adjust Simmering Time for Bean Texture: Depending on your preference for bean texture, you can adjust the simmering time. Simmer longer for softer beans or shorten the time if you prefer them with a bit more bite.
- Customize Nuts to Your Taste: While the recipe uses slivered almonds, feel free to experiment with other nuts like pine nuts or hazelnuts for a different flavor or texture.
Equipment
- Medium Pot with Lid – Essential for simmering the stew.
- Chef’s Knife – For dicing onions and cutting green beans.
- Cutting Board – Used for preparing vegetables.
- Garlic Press (optional) – For mincing garlic more efficiently.
