Yesterday, I visited a local farmers market to buy some delicious, seasonal produce. It was a pleasure to see real fruits and vegetables full of colour and life. Each vegetable looked completely different so when it came to picking the ones I wanted to take home, it was a huge challenge. I ended up with some fresh courgettes and some beautiful green beans.
I seriously encourage you all to shop at farmers markets. Not only are the ingredients organic and good for you, but you get to support the local community around you.
Did you know that green beans have high fiber content and provide your body with your daily protein requirements? They are also a great source of all kinds of vitamins and minerals like A, C, folic acid, calcium, iron, manganese, potassium, and copper. All of this contributes to them being such an great vegetable option, which can provide your body all the nutrients it needs.
I was struggling to think of something that would bring out all of the beans’ natural, sweet flavours. Then I remembered this one dish - well, technically my mom did and she reminded me of it. The dish was one we often eat at a particular Turkish restaurant. They cook the beans in some kind of a sweet tomato broth. As they cook, they absorb and retain all of the flavours of the broth and become soft and sweet. I put my trusty tomato broth recipe to the test and the result was divine. I ended up with green beans & tomato broth. The green beans were the most delicious - very sweet and soft. The broth was a very sweet & salty tomato mixture made from extra virgin olive oil, onions, garlic, oregano, and of course, tomatoes. This is the perfect healthy vegetarian dish.
Green Beans & Tomato Broth
Serves 6-8 people
Ingredients:
- 5 tbsp extra virgin olive oil
- 2 red onions, chopped
- 2 cloves garlic, crushed
- 1 can chopped tomatoes
- 2 tsp dried oregano
- zest of half a lemon
- ½ can water (using the emptied tomato can)
- 1 tbs sugar
- 1 tsp sea salt
- ½ tsp black pepper
- 1 pound/ 500g green beans, trimmed
Method:
Place the extra virgin olive oil and chopped onion into a pan over a medium to low heat. Leave to cook, stirring occasionally for about 5 minutes. By that time, they would have softened and become slightly translucent.
Add your garlic to the pan. Cook for 1 further minute.
Add your tomatoes along with the remainder of the ingredients and mix together. Turn down the heat to a low setting. Cover with a lid and leave to simmer gently for about 40-45 minutes. The beans will be soft and tender afterwards.
Remove from the heat and serve warm or at room temperature.
Happy cooking!
–Ben
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