This simple green bean stew is surprisingly full of flavours. It will make you dig into your cooked pot again and again! Also, a few meat-free meals added to your weekly menu will not only help increase your veggie intake but also put your gut to rest from meat digestion for a while. Try it out!
Eating more vegetable never harmed anyone.
Portions: 3 portions Preparation time: 60 min
No precision required, we are all busy, so handful is our great measure.
- 1 medium bowel of green beans (350 g)
- 9 middle size white potatoes (601 g)
- 1 large table spoon of coconut oil (solid ~20 g)
- 1 large onion (60g)
- 2 garlic cloves (8g)
- 1 glass of coconut milk (350ml)
- 1 table spoon of apple cider vinegar
- 1 table spoon of plain flour
- 3 bay leaves
- salt, black pepper
- Chop onion, garlic, potatoes and beans.
- Heat coconut oil in a medium size pot.
- Add onion, garlic and fry for a short while.
- Add beans, potatoes, salt, pepper and bay leaves.
- Cover with water and cook.
- When potatoes are soft, add coconut milk and vinegar.
- Let the stew boil again, add slowly spoon of flour and stir constantly until the stew becomes thicker.
Tip If you want to add extra protein to your dish and turn it into vegetarian version, add a fried or poached egg on the top of your meal.
Calories and nutrient content per 1 portion (475 g)
- 277 kcal calories
- 41 g carbohydrate
- 7 g protein
- 10 g fat
- 9 g fibre
With added fried or poached egg you will get extra 66 kcal, 5 g of fat and 6 g of protein.
Green bean stew is high in vitamins and minerals
|Nutrient||Amount Per Portion||Recommended Daily Amount*|
|Potassium||1159 mg||4700 mg|
|Calcium||230 mg||800 mg|
|Magnesium||74 mg||300 mg|
|Iron||2.2 mg||14.8 mg|
|Zinc||0.9 mg||8 mg|
|Manganese||0.8 mg||1.1 mg|
|Copper||0.2 mg||1 mg|
|Selenium||1.3 ug||60 ug|
|Vitamin D||0.9 ug||20-100 ug|
|Vitamin B1||0.5 mg||0.71 mg|
|Vitamin B2||0.1 mg||1.1 mg|
|Vitamin B3||3.3 mg||11.7 mg|
|Vitamin B5||1.03 mg||3-7 mg|
|Vitamin B6||0.18 mg||1.2 mg|
|Vitamin B7||1.9 ug||25-60 ug|
|Vitamin B9||107 ug||300-600ug|
|Vitamin B12||0.43 ug||1.5 ug|
|Vitamin C||26 mg||200 mg|
*recommended values are calculated for average 70 kg person, high 170 cm and age around 20 years.