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Lebanese Stewed Green Beans and Potatoes

Lebanese Stewed Green Beans and Potatoes

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  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 10 Minutes
  • Cook Time: 24 Minutes
  • Total Time: 34 Minutes (+8 Minutes Rest)
  • Yield: 4 Servings 1x
  • Category: Dinner
  • Method: Instant Pot/Stovetop
  • Cuisine: Lebanese
  • Diet: Vegan

Description

This low-fat, wholesome, and flavorful Lebanese Stewed Green Beans and Potatoes is a WFPB nod to the classic Lebanese Loubieh bi Zeit dish.

Ingredients

Scale
  • 1 cup yellow onion, small dice
  • 1 carrot, julienne slice
  • 2 celery ribs, small dice
  • 2 Tablespoon minced garlic
  • 2 Tablespoons tomato paste
  • 1– [ 14 oz. can ] petite diced tomatoes
  • 1 cup vegetable broth *
  • 1 cup water
  • ½ teaspoon baking soda *
  • 1 lb. green beans *
  • 4 cups potatoes, peeled, cut into 1 ½ -inch cubes *

Spice/Herb Ingredients:

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 Tablespoons dried minced onion flakes
  • 1 ½ teaspoons cumin (+/-)
  • ¼ teaspoon coriander (+/-)
  • 1/8 teaspoon cinnamon (+/-)
  • 1/8 teaspoon allspice (+/-)
  • 1/8 teaspoon nutmeg (+/-)
  • 1 bay leaf
  • 1 teaspoon sea salt (+/-) *
  • ¼ teaspoon black pepper (+/-)

Other Optional Ingredients:

  • Chopped parsley
  • Steamed Rice

Instructions

Instant Pot Instructions:

  1. Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
  2. Using the Instant Pot Sauté mode feature, add the diced onions, carrots, and celery. sauté over medium-high heat for 7 to 9 minutes to soften the veggies, then add the finely minced garlic and tomato paste, sauté over medium heat for one minute. Then add the Spice/Herb Ingredients, sauté for one minute just to allow the spices to release their fragrance.
  3. Then add all the remaining ingredients except the green beans, potatoes, and baking soda. Stir really well, add the baking soda.  Add the green beans and potatoes, push them down into the liquid as much as you can.
  4. Turn off the Sauté Secure the lid on the Instant Pot; set the vent to Close/Sealing position. Set to Manual Pressure for 14 minutes.  After 14 minutes, allow a Natural Release for 4 minutes, after 4 minutes, do a Quick Release.  Be careful to cover the vent with a tea towel to prevent burns.  When the valve drops, then select Cancel and carefully remove the lid away from you.
  5. Taste test the flavors, ramp up any spices if needed to reach the desired flavor.
  6. Remove the bay leaf. Serve with rice and freshly chopped parsley.

Stove Top Instructions:

  1. Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
  2. In a large ceramic/enamel lined Dutch oven/pot (or similarly large stockpot) add the diced onions, carrot, and celery, sauté over medium-high heat for 7 to 9 minutes to soften the veggies, then add the finely minced garlic and tomato paste, sauté over medium heat for one minute. Then add the Spice/Herb Ingredients, sauté for one minute just to allow the spices to release their fragrance.
  3. Then add all the remaining ingredients except the green beans, potatoes, and baking soda. Stir really well, then increase the heat to a boil, add the baking soda, then immediately lower to a low simmering boil.    Add the green beans and potatoes, push them down into the liquid as much as you can.  Cover with a tight-fitting lid.  Simmer for 20 to 25 minutes, or until the green beans and potatoes reach the desired tenderness.
  4. Taste test the flavors, ramp up any spices if needed to reach the desired flavor.
  5. Remove the bay leaf. Serve with rice and freshly chopped parsley.

Notes

Tips for Success:

  • Veggies: Push the potatoes and green beans down into the liquid as much as you can.  The potatoes are the priority as they need the liquid become tender.  Don’t worry if some of the green beans are not fully submerged in the liquid.
  • Stew Consistency: The potatoes start to break down a bit which will add starch to the broth and thicken it to a stew-like consistency.  Stove Top:  If you elect to cook the potatoes just until tender, then the stew broth will not be as thick.  If you do not wish for a thick, hearty stew, reduce the Instant Pot times or consider cooking on the stove top. This dish is designed to have potatoes which have started to break down and very tender beans.  If neither of those appeal to you, then this recipe is not for you.
  • Spices Instant Pot: This dish is lightly spiced.  It has great flavor, but the spices are on the lighter side.  That was done by design.  Feel free to ramp up the spices as desired.  If you use an Instant Pot, make sure you wait to taste test at the end, as the Instant Pot super heats foods which will initially mask the natural flavors.  We suggest using the recipe spice amounts, then wait to taste test as the stew starts to cool and the flavor continue to develop.  If you decide to add more seasoning, the heat will cook the spices.  If you wish, you can use the Sauté feature and cook the stew a little longer if you wish.  We have found that the heat of the food cooks spices without having to use the Sauté feature.
  • Stove Top Method:  Keep in mind that the acidity from tomato-based sauces/stews tend to take longer to cook veggies like potatoes and green beans.  The acidity makes it harder for liquids to penetrate the cellular wall so it will take longer to cook the potatoes and green beans.  Unlike an Instant Pot which uses pressure to force open the cellular walls of potatoes/green beans which takes significantly less time to cook.  The baking soda helps neutralize some of the acidity.

 *Notes Continued:

*Vegetable Stock:   We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.

*Baking Soda:  The baking soda performs a dual purpose.  It helps soften the cell wall of the green beans, so they can soften a little, then it also helps neutralize the acidity of the tomatoes.

*Green Beans:  You can use fresh green beans, canned or frozen.  We used fresh green beans.  Traditionally, the green beans are very tender in this dish.  If you don’t like really tender green beans, then we suggest using the stove top method (not Instant Pot) and adding them toward the end.  You can also use Italian broad beans in this dish.

*Potatoes:  We used Russet Potatoes in this recipe.  The end weight after peeling was approx. 1 lb.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Serving:  4

*Storage:  Refrigerate and use within 5 days.

Find it online: https://monkeyandmekitchenadventures.com/lebanese-stewed-green-beans-and-potatoes/