Growing up, the most “comforting” green bean dish I knew involved canned soup and crispy onions. Delicious in its own way? Sure. Something that felt fresh, vibrant, and good for me? Not exactly.
When I embraced Mediterranean eating, I was searching for that same level of deep, satisfying comfort, but from fresh, whole ingredients. This Mediterranean green beans recipe is it.
This is a hearty, “stick-to-your-ribs” vegetable dish that gets all its velvety richness from a slow simmer in tomatoes and luscious olive oil, not from heavy creams. It’s the ultimate proof that you can have vibrant, healthy food that also feels like a warm hug. It’s sunshine in a bowl.
The Two “Secret” Ingredients That Make This Dish Shine
When you look at the ingredient list, you might think you know what this tastes like. But the real magic isn’t just the beans or the tomatoes. It’s the olive oil and the cooking time.
The Secret to Using Olive Oil Like a True Greek
This is what the Greeks call a lathera dish, which literally means “oily.” Now, don’t be scared! We’re using good quality extra virgin olive oil, which is packed with heart-healthy fats and antioxidants.
The secret is to let the vegetables simmer in the oil and tomato, emulsifying to create a rich, velvety sauce instead of a watery one. This is a healthy green bean and tomato recipe that truly uses fat as a flavor vehicle, not just something to cook with.
The One Thing Americans Get Wrong About Green Beans
We’re so used to “crisp-tender” green beans. In Greece? No way.
They are simmered slowly until they are meltingly soft, silky, and have absorbed every single drop of that beautiful tomato and oregano-infused oil. This is what makes this Greek braised green beans recipe (Fasolakia) so incredibly comforting. Trust me on this: don’t undercook them!
My Favorite Ways to Make This Recipe Your Own
Once you have this simple, beautiful base, you can play! This recipe is the perfect canvas.
- Add a briny kick: My favorite addition! Sprinkle a generous amount of crumbled feta cheese and a few Kalamata olives over the top just before serving.
- Make it a full meal: Stir in a can of drained and rinsed chickpeas for the last 10 minutes of cooking. This transforms it into a complete and hearty vegan Mediterranean side dish (that honestly eats like a main).
- Bring a little heat: If you like a spicy kick, add a pinch of red pepper flakes when you sauté the garlic.
- Use different veggies: This lathera method is amazing with other vegetables. Try swapping half the green beans for zucchini or eggplant cut into large chunks.
The Secret to Serving This Like a Mediterranean Local
So, how do you serve this amazing Mediterranean green beans and potatoes dish? It’s incredible on its own, served warm or even at room temperature, making it a perfect make-ahead dish for lunches.
But the number one rule? You must have a loaf of crusty, whole-grain bread. The absolute best part is sopping up every last bit of the delicious olive oil and tomato sauce from the bottom of your bowl.
It’s also the perfect side dish to accompany simple grilled chicken, a beautiful piece of baked cod, or my personal favorite, lamb meatballs.
Your Questions About This Mediterranean Green Beans Recipe, Answered
1.Are potatoes allowed on the Mediterranean diet?
Yes, absolutely! This is a question I get all the time. The Mediterranean diet isn’t a low-carb diet; it’s a whole-food diet. Potatoes are a fantastic whole-food carbohydrate. When you simmer them in healthy olive oil and tomatoes like this, they are part of a balanced, high-fiber, and satisfying meal.
2.What is a traditional Mediterranean vegetable dish?
You’re looking at it! Lathera (oily) dishes are the heart of Greek home cooking. It’s a whole category of recipes focused on slowly stewing seasonal vegetables in generous amounts of olive oil and tomato until they are tender and bursting with flavor. This is a traditional Mediterranean vegetable dish at its finest.
3.Is fasolakia healthy?
It is incredibly healthy! It’s a perfect example of what makes the Mediterranean diet so good for you. It’s plant-forward and packed with:
- Fiber from the green beans and potatoes.
- Heart-healthy monounsaturated fats from the extra virgin olive oil.
- Antioxidants like lycopene from the cooked tomatoes.
Here is the simple, step-by-step guide to my absolute favorite way to eat green beans.
Hearty Braised Green Beans and Potatoes
Ingredients
Aromatics & Stew Base
- 75 ml Extra virgin olive oil
- 1 medium yellow onion chopped
- 1-2 cloves garlic finely minced
- 1 large potato approx. 225g, sliced into 5-6mm thick half-moons
- 400 g canned crushed or finely chopped tomatoes
- Hot water as needed
Vegetables & Seasonings
- 500 g fresh green beans trimmed
- 60 ml approx. a small handful fresh flat-leaf parsley, finely chopped
- ½ teaspoon dried oregano
- 1.5 g fine sea salt approx. ¼ tsp
- Freshly ground black pepper
- 1 teaspoon red wine vinegar optional, for finishing
Instructions
- In a wide, heavy-bottomed pot or Dutch oven, warm the extra virgin olive oil over medium heat. Add the chopped onion and sauté gently for 5-7 minutes, until softened and translucent.
- Add the minced garlic and the sliced potatoes, stirring to coat. Allow the potatoes to cook for 3-4 minutes, just to begin softening.
- Add the trimmed green beans to the pot. Stir well for 2-3 minutes, ensuring the beans are fully coated in the aromatic oil.
- Stir in the crushed tomatoes, chopped parsley, dried oregano, salt, and a generous amount of black pepper. Mix thoroughly to combine all the ingredients.
- Pour in just enough hot water to come about halfway up the level of the vegetables. You do not need to submerge them.
- Bring the mixture to a gentle bubble, then reduce the heat to low. Cover the pot and let it simmer (do not boil) for 40-50 minutes, or until the green beans are very tender and the potatoes are cooked through. The sauce should be thick and rich, with most of the water evaporated. Stir in the optional red wine vinegar off the heat and serve warm or at room temperature.
Notes
Nutrition Information
Per serving- Calories: 212 kcal
- Total Fat: 14.0 g
- Saturated Fat: 1.9 g
- Sodium: 240 mg
- Total Carbohydrates: 21.1 g
- Dietary Fiber: 4.8 g
- Total Sugars: 6.4 g
- Protein: 3.8 g
See how easy that is? This dish is the perfect proof that eating the Mediterranean way is all about joy, flavor, and abundance, not restriction. It’s a plate of sunshine, and it’s one of my go-to comfort foods. I hope this Mediterranean green beans recipe brings as much warmth to your table as it does to mine.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
