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. 225 g, sliced into 5–6 mm half-moons
- 400 g canned crushed or finely chopped tomatoes
- 250 –300 ml hot water enough to come halfway up the vegetables
Vegetables & Seasonings
- 500 g fresh green beans trimmed
- 60 ml finely chopped flat-leaf parsley
- ½ tsp dried oregano
- ½ tsp ≈3 g fine sea salt, plus more to taste
- Freshly ground black pepper
- 1 tsp red wine vinegar optional, for finishing
Instructions
- Warm the olive oil in a wide heavy pot over medium heat. Sauté onion 5–7 minutes until softened.
- Add garlic and potatoes; cook 3–4 minutes, stirring to coat.
- Add green beans; stir 2–3 minutes to coat.
- Stir in tomatoes, parsley, oregano, salt, and black pepper.
- Pour in 250–300 ml hot water so it reaches halfway up the vegetables.
- Bring to a gentle bubble, reduce heat to low, cover, and simmer 40–50 minutes until beans are very tender and potatoes are cooked through; uncover for the last 5–10 minutes if you want a thicker sauce.
- Off the heat, stir in vinegar (if using). Taste and adjust salt. Serve warm or at room temperature.
- Doneness test: beans should be very tender and potatoes easily pierced with a knife.
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!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
