Low FODMAP Low-Carb Greek Stewed Green Beans (Fasolakia/Φασολάκια)

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This gluten-free and low FODMAP vegan recipe is a typical lunch in many Greek households when the days are long and hot, or equally comforting in the cooler months. Traditionally it’s made with potatoes, but to keep it Keto and low FODMAP, I have used Kabocha squash. The green beans and squash are braised in a rich tomato sauce and the key is lots of good quality extra virgin olive oil for a silky texture. This low FODMAP recipe is a simple dish but packed full of flavour, and can be enjoyed both hot and cold.


If you are after the original version of this recipe, check it out here.


What can I serve this with?

This dish is often served as main with a slab of feta cheese (opt for vegan feta for plant-based) and gluten-free bread to mop up the sauce. This recipe can also be served as a side dish to accompany roast meat like chicken, or firm tofu for vegan.

Always finish with a good grind of black pepper and a drizzle of good quality extra virgin olive oil. 


What varieties of squash are low FODMAP?

Not all squash are equal in FODMAPS, luckily the kabocha squash (also known as Japanese pumpkin), the pattypan squash, and green zucchini (courgettes) have no FODMAPs detected, so they can be eaten freely. Butternut squash, however, has moderate levels of Oligos and Polyols so portions of this variety should be limited.


Can I adapt the recipe for different diets?

This recipe is great with any meat, and the classic version of this recipe is made with roast chicken, but it can also be made with firm tofu for another vegan/vegetarian variation.


How to store Greek stewed green beans?

This recipe is best kept in the fridge in an airtight container for up to 7 days, or up to 3 months in the freezer. To reheat from frozen, simply allow to thaw, and microwave until heated through.

SERVINGS.

4-6

PREP TIME.

10 Minutes

COOK TIME.

30 Minutes

INGREDIENTS.

  • 1 kg kabocha squash

  • 440g green beans

  • 1 red onion (for flavoring only)

  • 3 garlic cloves (for flavoring only)

  • 8 Tbsp Greek extra virgin olive oil

  • 1 x 400g can chopped tomatoes

  • 1 Tbsp tomato paste

  • 250ml vegetable stock

  • 4 Tbsp flat-leaf parsley

  • Lemon zest, from 1 lemon

  • Salt and pepper, to taste

METHOD.

  1. Roughly chop the onion and garlic into quarters. In a wide/large nonstick pan, heat 4 Tbsp olive oil and sauté the onion and garlic for a few minutes to infuse the oil. While the oil is infusing, wash and trim the green beans and cut the pumpkin into 1-inch cubes. Discard the onion and garlic from the oil. If you already have garlic and onion infused oils, add 2 tablespoons of each and omit the onion and garlic.

  2. Grate the lemon zest on the small edge of a box grater. Over medium heat, add the tomato paste, lemon zest, and pumpkin, stir to coat the pumpkin with the paste. Add the can of chopped tomatoes, stock, salt, and pepper to taste, and stir to combine.

  3. Layer the green beans on top of the diced pumpkin. Cover the pot with a lid, lower the heat to medium-low. Simmer for 30-35 minutes until the pumpkin and beans are tender. Jiggle the pot halfway through cooking to ensure the bottom doesn’t catch and burn.

  4. Remove the pot from the heat. Roughly chop the parsley and sprinkle the parsley over the beans. Drizzle the remaining 4 Tbsp of good quality extra virgin olive oil and a grind of black pepper and salt before serving.

SERVE THIS WITH.

HEALTH BENEFITS.

Kabocha squash -  is packed with nutrients and provides vitamins A and C, some B vitamins, fiber, magnesium, potassium, and antioxidants. (Source)


Flat green beans - A good source of vitamin A, K, C, proteins and folate, flat beans boost your heart health by reducing the risk of iron deficiencies. Vitamin B and folate in this vegetable promote blood cell development, boost energy and keep your brain healthy as well. (Source)


Red onion nutrient dense, meaning they're low in calories but high in vitamins and minerals. Red onions are rich in anthocyanin, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes. (Source)


Garlic - contains antioxidants that protect against cell damage and ageing, helps improve blood pressure, cholesterol and bone health. (Source)


Greek extra virgin olive oil - specifically Greek oil, has the lowest acidity (approximately 0.5%) and is packed with essential vitamins and minerals. Benefits may include anti-inflammatory properties, lowering cholesterol and blood pressure and improves bone calcification. (Source)


Parsley - provides a concentrated source of nutrients, particularly rich in vitamins A, C, and K. The vitamins and beneficial plant compounds in parsley may improve bone health, protect against chronic diseases, and provide antioxidant benefits. (Source)


Lemon zest - offers several antioxidants, including D-limonene and vitamin C, that protect your immune system and reduce your risk of disease. (Source)

HAVE YOU MADE THIS?

I'd love to hear your thoughts! Leave me a comment below, tag your snaps on Instagram @glutini and use the hashtag #glutini so I can see or leave me a message on Facebook!

  • Many of my recipes call for Greek products like Greek extra virgin olive oil, Greek honey or Greek oregano. It is not mandatory for it to be Greek in order to make the recipe, you are more than welcome to use a good quality alternative; just keep in mind if you are after the authentic flavours of Greece these details do make all the difference in Greek cuisine. You can shop these ingredients here.​

  • Kindly note, by purchasing products via certain affiliate links in this post, I may receive a commission. This in no way increases the cost to you. I only recommend products based on my preferences to help you get the best results. Thank you for your support.

  • Disclaimer: None of the health benefits listed are intended to diagnose or treat any pre-existing health conditions. Always consult a health care practitioner before making any health decisions. The benefits listed are from my own research and personal interest, and encourage you to follow the Source and do further research.

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