GREEN BEANS & TOMATOES APULIAN-STYLE
Bring the flavor of Southern Italy to the table with this lively Apulian side dish .
This recipe combines the natural sweetness of fresh green beans with the bold flavors of garlic, chili peppers and a simple homemade tomato sauce.
Perfect as a side dish for meats, fish or even as a light vegetarian main course, this dish is as healthy as it is delicious.
Thanks to Puglia’s rich agricultural traditions, this recipe highlights the region’s abundance of fresh vegetables, balancing flavor with lightness.
Why you will like this recipe
- Healthy and light: Rich in vegetables and prepared with wholesome olive oil.
- Quick and easy: It is ready in less than 30 minutes with minimal preparation.
- Versatile: Goes great with grilled meats, seafood or enjoyed on its own.
SERVINGS:4
INGREDIENTS:
- 2.2 lbs of green beans
- 2 cloves of garlic
- 5 tablespoons of extra virgin olive oil
- 1 fresh chili pepper
- 1 lb of peeled tomatoes
- Salt to taste
- basil leaves
METHOD:
Step 1: Prepare the green beans
- Cut off the ends of the green beans and remove the strings, if necessary.
- Rinse thoroughly under cold water.
- Bring a large pot of salted water to a boil and add the green beans.
- Boil for 15 to 20 minutes, or until tender but still green.
- Drain in a colander and set aside.
Step 2: Prepare the tomato sauce
- While the green beans are cooking, finely chop the parsley (optional) and sieve the peeled tomatoes or use crushed tomatoes for a smooth consistency.
- Heat olive oil in a large skillet over medium heat.
- Add fresh chili (seeded to reduce heat) and crushed garlic cloves.
- Sauté until the garlic is golden and fragrant, being careful not to burn it.
- Add the sieved tomatoes and cook for 5-7 minutes, allowing the sauce to thicken slightly.
Step 3: Add the green beans to the sauce
- Add the boiled green beans to the pan with the tomato sauce.
- Season with salt to taste and stir well to evenly coat the green beans with the sauce.
- Cook for another 2-3 minutes, allowing the flavors to meld.
Step 4: Garnish and serve
- Remove from heat and sprinkle with fresh basil leaves.
- Serve hot as a side dish or as a light vegetarian main dish.
| Nutrient | Per Serving |
|---|---|
| Calories | 180 |
| Total Fat | 10g |
| – Saturated Fat | 1.5g |
| Cholesterol | 0mg |
| Sodium | 150mg |
| Total Carbohydrates | 20g |
| – Dietary Fiber | 7g |
| – Sugars | 8g |
| Protein | 4g |
| Calcium | 70mg |
| Iron | 2mg |
Notes:
- Low in Calories: This dish is light and nutrient-dense, perfect for a healthy diet.
- Fiber-Rich: Green beans and tomatoes contribute significantly to dietary fiber.
- Sodium Adjustments: Sodium content may vary depending on how much salt is added during cooking. Use less if you’re watching your sodium intake.
- Oil Content: Adjust the olive oil quantity for a lower-fat version.
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