Training

Trainers

Gyms & Centers

Nutrition

Health

Rehabilitation Exercises

Academy

Select Country

Select Language

Join

Main mealMain CourseVegetarianBalancedVeganLegumes€

Green Beans in Tomato Sauce with Savory

Name: Green Beans in Tomato Sauce with Savory
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 1 kg Beans, snap, green, raw; 1 medium Onions, yellow, raw; 3 clove Garlic, raw; 400 g Tomato, roma; 2 small Potatoes, russet, without skin, raw; 2 tbsp Oil, olive, extra virgin; 1 tsp Spices, savory, ground; 1 tsp Spices, pepper, red or cayenne; 1 bunch Parsley, fresh; Salt, table, iodized

Green beans in sauce are a classic homestyle dish, and in this version they stay pleasantly light. The tomato base combined with savory adds a full, balanced flavor, while the sauce naturally thickens without adding flour or other heavy ingredients.

Prep time15 min

Cook time30 min

Total time45 min

Servings4

Recipe

Beans, snap, green, raw1 kgOnions, yellow, raw1 mediumGarlic, raw3 cloveTomato, roma400 gPotatoes, russet, without skin, raw2 smallOil, olive, extra virgin2 tbspSpices, savory, ground1 tspSpices, pepper, red or cayenne1 tspParsley, fresh1 bunchSalt, table, iodized

Large pot or deep pan with a lidCutting board and knifeWooden spoon

Per servingTotal

Calories:240.8 kcal963.2 kcal

Protein:7.6 g30.3 g

Carbohydrates:38 g151.9 g

Fiber:19.2 g76.6 g

Water:404.5 ml1618.1 ml

Fat:8.6 g34.4 g

Micronutrients

Sugar:10.3 g41.2 g

Saturated fat:1.4 g5.5 g

Cholesterol:0 mg0 mg

Sodium:22.3 mg89.3 mg

Potassium:1151.8 mg4607.2 mg

Calcium:154.6 mg618.3 mg

Iron:4.1 mg16.3 mg

Magnesium:100.7 mg402.6 mg

Zinc:1.2 mg4.7 mg

Phosphorus:172.5 mg690.1 mg

Vitamin C:69.9 mg279.4 mg

Vitamin A:172.2 µg688.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Trim the ends off the beans and cut them into 3-4 cm long pieces. Finely chop the onion and garlic. Cut the potato into very small cubes (this will help thicken the sauce).
2Heat the olive oil in a large pot. Add the onion and sauté until translucent and lightly golden. Add the garlic and sweet paprika, stir, and sauté for just 30 seconds until fragrant (be careful not to let the paprika turn bitter).
3Add the chopped green beans and potato cubes to the pot. Pour in the peeled tomatoes (mashed beforehand) and add enough water to almost cover the vegetables.
4Add the savory, salt, and pepper. Cover and simmer over medium heat for about 25–30 minutes, or until the beans are tender and the potatoes have partly broken down, which will naturally thicken the sauce.
5Uncover and simmer a bit longer if needed to reduce any excess liquid. Remove from heat. Sprinkle with fresh parsley and serve.

Nutritional benefits

Thanks to its high fiber content and the addition of savory, this dish is great for supporting digestion and provides a long-lasting feeling of fullness without weighing down the stomach.

Similar recipes

10 min

385 kcalMain meal

Oven-Baked Tempeh with Vegetables

Hearty Lentil Stew with Carrots, Zucchini, and Crispy Tofu

Protein Quinoa Bowl with Black Beans, Corn, and Fresh Cilantro

Creamy Red Lentil Curry with Oriental Spices

Indian Chickpeas in Creamy 'Butter' Sauce

19g

61g

33g

Share your opinion

0,0

(0 comments)

Flavor

0,0

Prep time

0,0

Difficulty

0,0

Satisfaction

0,0

Your name

Rate and comment

Flavor

Prep time

Difficulty

Satisfaction

About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.