Delicious Fasolakia (Greek Green Beans) Recipe
If you’re looking for a healthy and tasty dish that brings a taste of Greece to your table, then Fasolakia is the perfect choice! This delightful recipe features fresh green beans cooked in a savory tomato sauce, flavored with aromatic herbs. It’s a beloved dish in Greek cuisine, often enjoyed as a main course or a side dish during family gatherings and special occasions.
The history of Fasolakia goes back to the Mediterranean traditions where fresh vegetables are celebrated. This dish not only represents the rich culinary history of Greece but also reflects the importance of healthy eating. Made with simple ingredients, Fasolakia is popular for its wholesome flavors and comforting aroma, making it a meal that everyone loves!
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh green beans | 1 pound (450 grams) |
| Olive oil | 1/4 cup (60 ml) |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 2 cloves |
| Tomatoes (diced or crushed) | 2 cups (500 grams) |
| Fresh parsley (chopped) | 1/4 cup (15 grams) |
| Salt | to taste |
| Black pepper | to taste |
| Water | 1 cup (240 ml) |
Step-by-Step Instructions
- Prepare the Green Beans: Trim the ends of the fresh green beans and wash them thoroughly.
- Heat the Olive Oil: In a large pot, heat the olive oil over medium heat. This will help release the flavors!
- Sauté Onions and Garlic: Add the chopped onion and minced garlic. Sauté for about 5 minutes or until the onions become translucent.
- Add the Tomatoes: Stir in the diced or crushed tomatoes, and let them cook for about 2-3 minutes.
- Mix in the Green Beans: Add the prepared green beans to the pot, along with the water, salt, and black pepper. Mix everything well.
- Simmer: Cover the pot and let it simmer on low heat for about 30-35 minutes. Stir occasionally to ensure even cooking.
- Add Parsley: Once the green beans are tender, stir in the fresh parsley and cook for an additional 5 minutes.
- Serve: Enjoy your Fasolakia warm, either as a main dish or a side! It pairs wonderfully with rice or bread.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 150 | 8% |
| Protein | 4 g | 8% |
| Carbohydrates | 20 g | 7% |
| Fats | 7 g | 11% |
| Fiber | 6 g | 24% |
| Sodium | 200 mg | 9% |
Tips and Tricks
- Use Fresh Ingredients: Fresh green beans will enhance the taste of your Fasolakia.
- Experiment with Spices: You can add herbs like dill or oregano for extra flavor.
- Make It Heartier: For a more filling meal, add potatoes or chickpeas to the recipe.
- Common Mistakes: Avoid overcooking the beans; they should remain tender-crisp for the best texture.
FAQs
What can I serve with Fasolakia?
You can serve Fasolakia with rice, crusty bread, or as a side dish with grilled meats.
Can I use frozen green beans?
Yes, you can use frozen green beans, but fresh ones will provide the best flavor and texture.
Is Fasolakia vegan?
Yes, Fasolakia is naturally vegan as it contains no animal products.
How long does Fasolakia last in the fridge?
Fasolakia can be stored in the refrigerator for up to 3 days. Just reheat before serving!
What type of tomatoes should I use?
You can use fresh, canned, diced, or crushed tomatoes. Each will work well; just ensure they’re ripe and full of flavor.
Can I make Fasolakia in advance?
Absolutely! Preparing it a day in advance can enhance the flavors even more.
Is this recipe gluten-free?
Yes, Fasolakia is gluten-free, making it suitable for those with gluten sensitivities.
How spicy is Fasolakia?
This dish is not spicy. However, you can add chili flakes if you prefer a bit of heat!
What’s the best way to store leftovers?
Store leftovers in an airtight container in the fridge. You can also freeze them for longer storage.
Can I use other vegetables in this dish?
Yes! Feel free to add other vegetables like zucchini or bell peppers for a colorful twist.
How can I enhance the flavor of the dish?
Using high-quality olive oil and fresh herbs will significantly enhance the flavor of your Fasolakia.
Now that you’ve learned how to make this wonderful dish, it’s time to gather your ingredients and enjoy the authentic taste of Fasolakia!
