Easy Green Bean Stew (Fresh or Frozen)
Make this pantry-friendly, one-pot green bean stew in no time. You can make it with fresh or frozen beans, canned tomatoes, and some herbs and spices for extra flavor.
Servings: 4 servings
Calories: 171kcal
Equipment
- Heavy-bottomed saucepan or Dutch oven
Ingredients
- 1 lb green beans Note 1
- 1 medium onion
- 3 garlic cloves
- 3 tablespoons olive oil
- 1 heaped tablespoon tomato paste
- 1 can chopped tomatoes 14 oz/ 400 g, Note 2
- 1 cup vegetable broth
- 1 teaspoon fennel seeds optional, but great
- ¼ to ½ teaspoon red pepper flakes to taste
- ½ teaspoon sugar
- ¼ teaspoon fine sea salt
- ½ teaspoon ground black pepper
- a small bunch of dill or 2 tablespoons frozen dill
Instructions
- Prepare vegetables: Trim the stem end off the green beans, leaving the tail intact. If the beans are long, snap them in two or three pieces so they cook evenly and are easy to eat. Quarter the onion and thinly slice the quarters. Thinly slice the garlic.1 lb green beans + 1 medium onion + 3 garlic cloves
- Sauté: Heat the oil and cook the onions with a pinch of salt until softer and slightly golden – 5-6 minutes. Add the garlic and stir for about 30 seconds, then add the tomato paste and stir well for another 30 seconds.3 tablespoons olive oil + 1 heaped tablespoon tomato paste
- Simmer: Stir in the canned tomatoes, broth, red pepper flakes, fennel seeds, sugar, salt, and pepper. Bring the mixture to a gentle boil. Add the green beans, cover, and simmer until the beans are tender, removing the lid during the last 5–10 minutes to let the sauce thicken slightly.1 can chopped tomatoes + 1 cup vegetable broth + 1 teaspoon fennel seeds + ¼ to ½ teaspoon red pepper flakes + ½ teaspoon sugar + ¼ teaspoon fine sea salt + ½ teaspoon ground black pepper
- Cooking time: Start checking the green beans after 15 minutes and continue checking every few minutes until they reach the desired texture – tender with a slight bite and not mushy. I usually cook fresh beans for 20 to 25 minutes and frozen ones for a bit shorter. Make sure to check.
- Adjust the taste with salt, pepper, and a pinch of extra sugar if necessary. Stir in the chopped dill.a small bunch of dill
Notes
- Green beans: You can use fresh or frozen ones. Frozen beans don’t need to be defrosted - they’ll cook perfectly in the simmering sauce.
- Tomatoes: In summer, you can use the same amount of fresh, ripe, sweet tomatoes.
Nutrition
Serving: 1/4 of the dish | Calories: 171kcal | Carbohydrates: 18g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 333mg | Potassium: 532mg | Fiber: 5g | Sugar: 9g | Vitamin A: 1001IU | Vitamin C: 27mg | Calcium: 93mg | Iron: 3mg