Persian Green Bean Stew (Khorak Loobia)

Green beans are in season in this corner of the world, so today I’d like to share a nutritious and delicious traditional Persian dish with a healthier twist, featuring green beans! Growing up green bean stew was one of my favorite dishes, since it is served with French fries 😉 Made with green beans, carrots, tomatoes, grass-fed beef and baked potato fries, this delicious stew is loaded with nutritional goodness that both you and your kids will enjoy! I find it quite filling on its own, but you can serve it with bread, rice, quinoa, or your favorite grains. Feel free to omit the beef or replace it with shiitake or portobello mushrooms for a vegetarian/vegan version.

Green Bean Stew Recipe

Serves 4

Ingredients

  • 2 large or 3 medium potatoes, cut into wedges
  • 2-3 tablespoons avocado oil
  • 1 large onion, thinly sliced
  • 4 garlic cloves, grated or diced
  • 1 teaspoon turmeric
  • 3 tablespoons tomato paste
  • 1 lb organic (preferably grass-fed) stewing beef {see Note}
  • 1 lb fresh green beans, trimmed and cut into 1-inch pieces
  • 3 medium-sized carrots, horizontally sliced
  • 1 12-oz can tomato sauce
  • 1 cup filtered water or bone broth
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ground saffron dissolved in 2 tablespoons hot water
  • 2-3 tablespoons fresh lemon juice
  • Unrefined sea salt and black pepper, to taste

Directions

  1. Preheat oven to 400 F. Line your baking tray with parchment paper, add the potato wedges, coat them with a tablespoon of avocado oil and season with sea salt and pepper
  2. Place the baking tray in the oven and let the fries bake for about 30 minutes, flipping them halfway through with a spatula
  3. Meanwhile, in a large pot heat 1-2 tablespoon(s) of avocado oil over medium heat. Add onions and sauté for about 5 minutes until soft and golden
  4. Add garlic and turmeric and sauté for another minute or two
  5. Turn the heat up to medium-high and add the beef. Sauté beef for about 5 minutes until the edges brown
  6. Add the green beans and tomato paste and stir for another minute
  7. Pour in tomato sauce, carrots, and water or bone broth and bring to a gentle boil. Then reduce heat to medium-low and let it simmer for 45-60 minutes until the beef is fully cooked
  8. Remove from heat and season with cinnamon, saffron, a dash of salt and pepper. Squeeze in the lemon juice, top with baked fries and serve on its own or with a side of bread, rice or quinoa. Enjoy!

NOTE: You can substitute beef with ½ lb mushrooms for a vegetarian/vegan version

By | 2017-03-02T21:36:14+00:00 December 21st, 2016|Categories: Main|0 Comments

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