Fasolia Bizzait (Beans in Olive Oil): A Tasty Cultural Delight
Welcome to the delicious world of Fasolia Bizzait, a traditional dish hailing from the Mediterranean that celebrates the simple yet vibrant flavors of beans and olive oil. This recipe is a testament to the lovely Lebanese cuisine, where fresh ingredients and wholesome meals come together to create comforting and healthy dishes.
Fasolia Bizzait isn’t just a meal; it has a cultural significance that dates back centuries, embodying the spirit of sharing time with family and friends over a good meal. This dish showcases how beans—an affordable and nutritious ingredient—can be transformed into a delightful feast. It’s popular among many, from health-conscious eaters to those looking for a tasty vegetarian option, making it a staple on countless dining tables.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green beans | 1 pound (450 g) |
| Olive oil | 1/3 cup (80 ml) |
| Fresh tomatoes | 2 medium, chopped |
| Onion | 1 medium, finely chopped |
| Garlic | 3 cloves, minced |
| Salt | to taste |
| Black pepper | to taste |
| Lemon juice | 2 tablespoons |
| Fresh parsley (optional) | for garnish |
| Vegetable broth (optional) | 1 cup (240 ml) |
You can swap green beans for yellow beans if you prefer, and if fresh tomatoes aren’t available, consider using canned tomatoes for convenience.
Step-by-Step Instructions
- Prep the Beans: Begin by washing the green beans and trimming off the ends. Cut them into bite-sized pieces if you like.
- Cook the Onions: In a large pot, heat the olive oil over medium heat. Add the chopped onions and cook until they are soft and translucent, about 5 minutes.
- Add Garlic and Tomatoes: Stir in the minced garlic and cook for one minute until fragrant. Then, add the chopped tomatoes, salt, and black pepper. Cook for about 5-7 minutes until the tomatoes are soft.
- Combine Beans: Add the green beans to the pot and stir well to mix all the ingredients. If you’re using vegetable broth, pour it in to help steam the beans.
- Simmer: Cover the pot and let it simmer on low heat for about 15-20 minutes, until the beans are tender. Stir occasionally to prevent sticking.
- Finish with Lemon: Once the beans are cooked, remove the pot from the heat and stir in the lemon juice. Adjust seasoning if needed.
- Serve: Garnish with fresh parsley if desired and enjoy your Fasolia Bizzait warm or at room temperature!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 180 | 9% |
| Protein | 4 g | 8% |
| Carbohydrates | 18 g | 6% |
| Fat | 10 g | 15% |
| Sodium | 150 mg | 6% |
| Fiber | 5 g | 20% |
| Vitamin C | 15% of Daily Value | 15% |
Tips and Tricks
- Freshness Matters: Always use the freshest beans and tomatoes for the best flavor and texture.
- Adjust the Seasoning: Taste and adjust the salt and pepper according to your preference.
- Add Spice: For a spicy kick, consider adding red pepper flakes or a pinch of cayenne pepper.
- Meal Prep: This dish stores well in the refrigerator, making it perfect for meal prep!
FAQs
Can I use frozen beans for Fasolia Bizzait?
Yes! You can use frozen beans if fresh ones are not available. Just thaw them out before cooking for the best results.
Is Fasolia Bizzait healthy?
Absolutely! It’s packed with fiber, vitamins, and healthy fats from the olive oil, making it a nutritious choice.
How can I make this dish vegan?
This recipe is already vegan, but you can add more vegetables like bell peppers or zucchini for extra nutrition!
Can I add meat to the dish?
If desired, you can add cooked chicken or ground meat for more protein, but it’s not necessary for this delicious recipe!
How long can I store Fasolia Bizzait?
This dish can last up to 3-5 days in the refrigerator when stored in an airtight container.
Can I use other types of beans?
Yes! You can experiment with cannellini beans or even chickpeas for a different flavor and texture!
What’s a good side dish to serve with Fasolia Bizzait?
Pair it with rice or crusty bread for a complete meal. A simple salad also works great!
Can I make Fasolia Bizzait ahead of time?
Yes! In fact, it tastes even better the next day as the flavors meld together.
What is the best way to reheat Fasolia Bizzait?
Reheat it gently on the stove over low heat, adding a splash of water or broth to keep it from drying out.
Is it necessary to peel the tomatoes?
No need to peel the tomatoes; the skin adds flavor and nutrients!
How spicy is Fasolia Bizzait?
This dish is typically not spicy, but you can add spices according to your taste preference.
Fasolia Bizzait is a delightful and hearty dish that brings a taste of the Mediterranean right to your table. Enjoy cooking and sharing this wonderful recipe with family and friends!
