Aromatic Green bean stew
Cooking for diabetic patients with no other associated illnesses is the same as adopting a healthy lifestyle meal plan. This stew is truly a lazy day dish when time is scarce. It is such a simple basic dish yet full of flavour and goodness. This stew is very popular in the middle east, and it sits high on the list of favourite foods amongst my family, some like to cook stuffed vine leaves with it where the rolled leaves are tied together 7 at a time as a parcel and dropped in the stew to cook. I have presented this dish the way I like to eat, which is healthy, easy and quick.
If prepared precisely to my recipe, you have an extra low-calorie meal ( 335 calories per portion) that is suitable for a healthy lifestyle and ideal for diabetic people who do not suffer from kidney-related illnesses. Tomatoes are high are in potassium, so please, read notes below for a suitable substitute.
Preparation Time: 15 minutes
Start to finish: 50 minutes
Cooking: 35 minutes
200 grams lean mince beef
2 green peppers
500 grams green beans
5 tablespoons tomato paste
1 tin tomato or 800 grams fresh tomatoes
4 cloves garlic
2 cups coriander leaf
2 tablespoons olive oil
Himalayan salt to taste
water to cover
· Chop the onions and green peppers and put aside.
· Remove the upper stem of the beans and cut in half.
· Heat the olive oil in a pot and saute the onions and the minced beef together until the meat is no longer red.
· Add the chopped peppers and saute for a further minute.
· Mix in the tomato puree and saute for 1 minute as this adds a sweetness from caramelising the sugars in the paste.
· Add the beans, the canned tomato and enough water to cover.
· Season with salt and pepper then cover and leave to boil on medium heat for half an hour or so until beans are cooked.
· Adjust the salt and add water if needed.
· Once beans are cooked, add the crushed garlic and chopped coriander and let it boil for 1 minute and the stew is ready to serve.
· If you suffer from kidney problems substitutes the tomato with pureed grilled red peppers
· Frozen beans can be used.
· This dish is a low, carb, friendly meal.
· I recommend having it with some cooked coarse bulgur rather than white rice.
Per Serving: 335 Calories; 9g Fat (30.9% calories from fat); 12g Protein; 33g Carbohydrate; 8g Dietary Fiber; 14mg Cholesterol; 358mg Sodium