Tourlou: Vegan Green Bean Stew
String Green Bean Stew can be made in at least 4 variations:
Vegan, Greek, Arabic, Mexican
1-1.5 lbs fresh Green Beans snapped in half
1 Yellow Onion, Diced
3-6 cloves Garlic, minced
1/4 cup Olive Oil
5-7 Ripe Roma Tomatoes, chopped roughly
or
1.5 can whole Tomatoes, chopped roughly
1 small can Tomato Paste- approx 6 oz
2 or 3 carrots, sliced
2 or 3 Celery Stalks, chopped
1 or 2 Green or Red Bell Peppers
5 or 6 large White Potatoes, cut into 8 wedges (quarted, then quartered again)
2 Zucchini or Summer Squash (optional), sliced 1/4 - 1/2 inch thick rounds
1 or 2 cups of water (add as you go)
1 Bay leaf (optional)
ethnic variations in the ingredients:
Greek:
Fresh herbs are ideal.
Fresh Basil, Fresh Curley Parsley (not Cilantro), fresh or dry Oregano, Salt and Pepper to taste.
I like it with a side of Long Grain Brown Rice.
Greeks may add a SIDE of
Kefalotiri or any good Greek Cheese and olives and hard- crust bread.
Mexican:
add fresh Cilantro, Salt and Pepper to taste, Jalepenos to taste and the juice of half a Lime. If you like cheese, top with crumbled white Queso Fresco. Serve with Rice or Bread rolls from the Mexican bakery.
Arabic:
add Mint (preferably fresh), a dash of Cumin, Oregano, Salt and Pepper, and top with Feta Cheese, serve with a wedge of lemon.
American Vegan style:
Add Walnuts to any of the Ethnic Spice Variations. Add a fresh crushed or minced Garlic clove, a dash of Cayenne Pepper, a splash of Bragg or Dr. Bronners liquid Aminos and a splash more of Olive Oil and a sprinkle of Nutritional Yeast.
I do not recommend Tofu in this dish. If you want a
side of Tofu
cube and toss in Oilve Oil, Lemon and Tony Cacheres Creole Seasoning
pop it in the broiler till edges crisp.
Hot to do it:
in a big pot
Sautee Onion, Bell Peppers and Celery in Extra Virgin GREEK Olive Oil.
Add Tomatoes -If they're fresh, u can (optional) blanch them to remove skins prior to adding to the pot.
Add 1 can tomato paste and about a cup of water.
Add the Bay leaf.
for a Mexican or Arabic flavor add approx. 1/4 tsp. Cumin now.
Add White Potatoes, a lil more water to barely cover potatoes, and the dry herbs.
When the potatoes are at least 1/2 of the way cooked, add carrots wait a bit longer till they are 1/3 way cooked
and the Green beans and Zucchini or Summer Squash. Just before serving,
add your Fresh herbs, S&P or Tony's and or a dash of Hot Sauce.
Variations of Herbs and Spices make the difference with this dish. As always when using FRESH herbs stir them in just before serving.
This a Main Course at our house, but, it can be served as a side dish too. We eat it with a side plate of Cheese, Greek Olives and Greek / Italian/ French Bread to dip into the Zumi (sauciness). It's also good served with
Cucumber Salad
ideally made with Persian Cukes. I like them tossed with Greek Olive Oil, Lemon or Lime, a lil Salt and Pepper or some Tony's Creole seasoning...whatever fresh herbs you have handy.
for the Arabic variation:
add Fresh Fennel and the juice of an Orange.
Made too much for one meal- not to worry - this dish tastes even better the next day, as the flavors really meld.
Vegan, Greek, Arabic, Mexican
1-1.5 lbs fresh Green Beans snapped in half
1 Yellow Onion, Diced
3-6 cloves Garlic, minced
1/4 cup Olive Oil
5-7 Ripe Roma Tomatoes, chopped roughly
or
1.5 can whole Tomatoes, chopped roughly
1 small can Tomato Paste- approx 6 oz
2 or 3 carrots, sliced
2 or 3 Celery Stalks, chopped
1 or 2 Green or Red Bell Peppers
5 or 6 large White Potatoes, cut into 8 wedges (quarted, then quartered again)
2 Zucchini or Summer Squash (optional), sliced 1/4 - 1/2 inch thick rounds
1 or 2 cups of water (add as you go)
1 Bay leaf (optional)
ethnic variations in the ingredients:
Greek:
Fresh herbs are ideal.
Fresh Basil, Fresh Curley Parsley (not Cilantro), fresh or dry Oregano, Salt and Pepper to taste.
I like it with a side of Long Grain Brown Rice.
Greeks may add a SIDE of
Kefalotiri or any good Greek Cheese and olives and hard- crust bread.
Mexican:
add fresh Cilantro, Salt and Pepper to taste, Jalepenos to taste and the juice of half a Lime. If you like cheese, top with crumbled white Queso Fresco. Serve with Rice or Bread rolls from the Mexican bakery.
Arabic:
add Mint (preferably fresh), a dash of Cumin, Oregano, Salt and Pepper, and top with Feta Cheese, serve with a wedge of lemon.
American Vegan style:
Add Walnuts to any of the Ethnic Spice Variations. Add a fresh crushed or minced Garlic clove, a dash of Cayenne Pepper, a splash of Bragg or Dr. Bronners liquid Aminos and a splash more of Olive Oil and a sprinkle of Nutritional Yeast.
I do not recommend Tofu in this dish. If you want a
side of Tofu
cube and toss in Oilve Oil, Lemon and Tony Cacheres Creole Seasoning
pop it in the broiler till edges crisp.
Hot to do it:
in a big pot
Sautee Onion, Bell Peppers and Celery in Extra Virgin GREEK Olive Oil.
Add Tomatoes -If they're fresh, u can (optional) blanch them to remove skins prior to adding to the pot.
Add 1 can tomato paste and about a cup of water.
Add the Bay leaf.
for a Mexican or Arabic flavor add approx. 1/4 tsp. Cumin now.
Add White Potatoes, a lil more water to barely cover potatoes, and the dry herbs.
When the potatoes are at least 1/2 of the way cooked, add carrots wait a bit longer till they are 1/3 way cooked
and the Green beans and Zucchini or Summer Squash. Just before serving,
add your Fresh herbs, S&P or Tony's and or a dash of Hot Sauce.
Variations of Herbs and Spices make the difference with this dish. As always when using FRESH herbs stir them in just before serving.
This a Main Course at our house, but, it can be served as a side dish too. We eat it with a side plate of Cheese, Greek Olives and Greek / Italian/ French Bread to dip into the Zumi (sauciness). It's also good served with
Cucumber Salad
ideally made with Persian Cukes. I like them tossed with Greek Olive Oil, Lemon or Lime, a lil Salt and Pepper or some Tony's Creole seasoning...whatever fresh herbs you have handy.
for the Arabic variation:
add Fresh Fennel and the juice of an Orange.
Made too much for one meal- not to worry - this dish tastes even better the next day, as the flavors really meld.