Fasolakia: A Delicious Greek Green Bean Stew
Fasolakia is a traditional Greek dish that showcases the lovely flavors of fresh green beans. It’s not just food; it’s a part of Greek culture and history. This dish is often cooked during the summer, when green beans are in season, making it a favorite among families. Fasolakia is loved for its simplicity and richness in flavor, bringing together fresh vegetables and herbs. It’s not only delicious but also healthy, making it a popular choice for anyone wanting to enjoy Mediterranean cuisine!
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh green beans | 500 grams |
| Extra virgin olive oil | 1/4 cup |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 2 cloves |
| Tomatoes (chopped) | 3 medium |
| Potato (peeled and cubed) | 1 large |
| Fresh dill (chopped) | 1/4 cup |
| Salt | to taste |
| Pepper | to taste |
| Water or vegetable broth | 2 cups |
Feel free to substitute fresh green beans with frozen ones if that’s what you have. You can also use canned tomatoes if fresh ones aren’t available!
Step-by-Step Instructions
- Prepare the beans: Wash the green beans and trim the ends. Cut them in half if they’re long.
- Heat the oil: In a large pot, heat the olive oil over medium heat.
- Sauté the onions: Add the chopped onion and minced garlic to the pot. Cook for about 3-4 minutes until they become soft and fragrant.
- Add tomatoes: Stir in the chopped tomatoes and cook for another 5 minutes until they are soft.
- Add potatoes and beans: Now, add the cubed potato and green beans to the mixture, stirring well.
- Season: Sprinkle with salt, pepper, and dill. Mix everything together.
- Pour in liquid: Add the water or vegetable broth to the pot and bring it to a boil.
- Simmer: Reduce the heat to low, cover the pot, and let it simmer for about 30 minutes or until the potatoes and beans are tender.
- Serve: Taste and adjust seasoning if needed. Serve warm with crusty bread!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 210 | 10% |
| Protein | 4g | 8% |
| Carbohydrates | 35g | 12% |
| Fats | 8g | 12% |
| Fiber | 5g | 20% |
| Vitamin A | 15% | 15% |
| Vitamin C | 25% | 25% |
Tips and Tricks
- Fresh herbs: Always use fresh dill for a more vibrant flavor. However, dried dill can work in a pinch—just use less.
- Make it a meal: You can add some chickpeas for protein or serve it with grilled chicken or fish.
- Storage: Leftovers can be stored in the fridge for up to 3 days and taste even better the next day!
- Avoid overcooking: Keep an eye on the beans to prevent them from becoming mushy. They should be tender but still have a bit of crunch.
FAQs
What is Fasolakia?
Fasolakia is a Greek dish made primarily from green beans, tomatoes, and potatoes, all simmered together for a delicious stew.
Can I use frozen green beans?
Yes, you can easily use frozen green beans in this recipe. Just add them directly to the pot without thawing.
Is Fasolakia healthy?
Absolutely! Fasolakia is packed with vitamins, fiber, and healthy fats from olive oil, making it a great choice for a nutritious meal.
Can I add meat to this recipe?
Yes! You can add ground beef or chicken to make it more filling. Just brown the meat before adding the onions.
How long does Fasolakia last in the fridge?
Leftover Fasolakia can be stored in the fridge for about 3 days. It often tastes better the next day after the flavors have melded!
What should I serve with Fasolakia?
This dish pairs wonderfully with crusty bread or rice. You can also serve it alongside grilled meat for a complete meal.
Can I make Fasolakia vegan?
Yes! This recipe is naturally vegan, as it does not include any animal products. Just ensure that your vegetable broth is also vegan.
Is it possible to freeze Fasolakia?
Yes, you can freeze Fasolakia for up to 2 months. Make sure to cool it completely before transferring it to an airtight container.
What can I do if my Fasolakia is too salty?
If your dish turns out too salty, adding more water or a few extra chopped potatoes can help balance the flavor.
How do I know when the Fasolakia is done cooking?
The dish is done when the green beans and potatoes are tender but not mushy. A fork should easily pierce them.
Now you’re ready to make your own delicious Fasolakia! Enjoy this simple yet flavorful dish that brings a piece of Greece to your kitchen.
