It is no secret that I fancy green beans so much. They are one of my favorite veggies. In fact, almost everyone who is familiar with Mediterranean cuisine would eventually feel the same. Being an indispensable ingredient in Turkish, Greek, and Italian cuisines, green beans are also a staple food both in the United States and the UK. Though, they are mostly served as a side dish. When it comes to Ouzo and Raki, which are probably the most popular alcoholic drinks in Greece and Turkey, they are considered to be a great companion. If you are looking for that mezze (appetizer) version with olive oil, check out my other Green Beans mezze article. Today, I will be introducing another version that is served as a main dish.
Green beans contain many minerals and antioxidants that you can benefit from. You get no fat but calories and only a very small amount of sugar. Nevertheless, I strongly recommend that you stay away from the canned version since canned food usually contains too much sodium. Remember, unlike most fast food, there is no cholesterol in green beans.
Tasty and delicate, these slim veggie sticks have many varieties, including French beans, String beans, and Snap beans. Some are thinner, some are shorter and thicker. All are rich in fiber, folic acid, and vitamins C, A, and K. You may improve bone health (plant protein and manganese), protect eyesight (carotenoids), and boost heart health (soluble fiber) if you add green beans to your regular diet.
What tools you will need:
You probably already have all the tools you need for this meal in your kitchen. My only recommendation for this Mediterranean delight would be a high-quality pressure cooker to speed up the process. And for that, I have an affordable selection that gets 5-stars all the time; Presto 6-Quart Stainless Steel Pressure Cooker.
You can prepare all your meals much more quickly when you use one of these smart pans. No need to wait for long hours for those slow cooker recipes. In fact, pressure cookers can reduce the cooking times up to %50, which is impressive. This item is high-quality, dishwasher safe, and comes with an extended 12-year limited warranty. So, in other words, it is the complete package for all your meat and vegetable dishes.
Green Beans with Minced Meat Recipe
The authentic green bean recipe with ground meat is very common in Turkey, Greece, and the Balkans. You can prepare it in advance and keep it in the fridge for up to two days. However, it is best served hot and fresh right out of the pan. Do not reheat it multiple times for your safety.
This is a pretty straightforward formula that you can enjoy with family and friends. You will notice that it is fairly easy to prepare. However, there is one tricky part that you need to pay attention to. The water level in the saucepan should do not exceed the green beans. Please adjust accordingly so that you would not end up with excess sauce, which would also change the flavor.
Feel free to decrease the ground meat amount in this recipe according to your preference.
Green Beans with Minced MeatCourse: MainCuisine: TurkishDifficulty: Easy
1 pound (454 g) green beans, fresh or frozen
9 Oz. (255 g) ground meat (use your favorite)
3 large tomatoes
1 medium size white onion
1/4 cup olive oil
3 tablespoons butter
2 cups of water (please see notes above)
1 tablespoon tomato paste
1 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon red pepper
- If using fresh beans, remove both ends and slightly cut the stingy sides. Also, cut the green beans in halves.
- Peel and dice the onion.
- Next, puree the tomatoes in the food processor.
- Place the olive oil into a large saucepan.
- Add the diced onions, pureed tomatoes, and the green beans.
- Bring the heat to medium.
- Add the ground meat and continue to stir occasionally.
- Add three tablespoons of butter and stir occasionally.
- Add water. Make sure the water does not exceed the green beans.
- Add in the salt, ground black pepper, and red pepper.
- Cook over medium-low heat with lid half-open until you can poke into the beans with a fork easily. (for about 20 to 25 minutes).
- Do not stir often or you may mash and damage the fragile green beans.
- Use organic tomato paste and select the best available tomatoes when preparing this dish to experience the ultimate version.
- You can also add one to two crushed garlic cloves to spice up the flavor further.
- If using fresh green beans, decrease the water amount by half.
Are green beans Keto?
Green beans are absolutely keto-friendly since they contain a very low amount of carbs. Very much like other low-carb foods, such as peanut butter, mushroom, and tomatoes, green beans can be included in Keto plans with no worries. Keep in mind that the Keto diet aims to use fats as the energy source instead of sugars. Therefore, high-carb foods are restricted from meals.
Can you have green beans on Mediterranean diet?
Yes, green beans are very popular in the Mediterranean diet. In fact, most legumes, veggies, and fruits are also indispensable. They serve as the best protein source for people who takes advantage of this diet. Take note that red meat and butter are consumed in very low amounts in Mediterranean cuisine when compared to other regions of the world. As a result, most foods are prepared with olive oil, and the most admired meat is seafood. Nuts and whole grains are also very popular on the Mediterranean diet.
What is the healthiest way to eat green beans?
The healthiest way to eat green beans is to cook them. Raw green beans contain lectin that may cause diarrhea, bloating, nausea, and vomiting. In comparison, you get extra nutrition from the cooked version. Why lose the rich antioxidants and minerals that are good for your body? So, either sauté, bake, grill, or boil the green beans before placing them on your plate.