Greek beans is a meal I grew up with, and one of my favourite things my mum used to make. Traditionally, my mum made it with long green beans, diced white potatoes and occasionally some chopped carrots. I have adapted it slightly to incorporate some other veggies and cut down the amount of oil used to avoid rancidity and spoiling of the oils when they cook.
I have used Rice bran oil to cook and saute the vegetables as it has a neutral flavour and is more heat stable than olive oil when heated. I use the olive oil towards the end to add flavour to the dish without cooking it, to reduce the oxidation process.
There is a lot of Greek food that is Vegan, gluten free and uses home grown and fresh produce so it has been quite easy to adapt to a plant based Alkaline Diet, and still enjoy some of these delicious traditional foods.
Greek cooking is about good food, fresh produce, bringing family and friends together and celebrating life.
I hope you enjoy this dish as it is close to my heart and a little it of how I grew up.
Ingredients:
2 cups cubed sweet potato
2 large handfuls of long white butter beans or green beans
1 cup cannellini beans
4 fresh tomatoes diced
1 can crushed tomatoes, approx 300gm
1 1/2-2 cups water
Handful of fresh parsley
1 brown onion diced
3 cloves garlic sliced
3 bay leaves
Good sprinkle of dried oregano, 1-2tsp
1 TBS rice bran oil
1-2 TBS olive oil
Salt to taste
Method:
1. Pre soak your cannellini beans overnight. Discard that water and cook the beans in fresh water for about 20 minutes, or until slightly tender. If you don't have time to soak your own beans, you can use organic canned beans.
2. Chop and dice all your vegetables, set aside.
3. Preheat a large pan and heat the Rice bran oil. Add your onion and your garlic and lightly sauté until they lightly colour, but not burn.
4. Add your sweet potato, white butter beans and mix through to coat the veggies for a couple of minutes.
5. Add your crushed tomatoes, freshly chopped tomatoes, water, cannellini beans, bay leaves, oregano, fresh parsley and salt. Stir until combined, and bring to a gentle simmer with the lid off, until the liquid starts to reduce. Cover and cook a further 15-20 minutes, until all the vegetables are tender. Check for salt, turn off heat and sit aside so the flavour develops.
6. Just before serving drizzle some olive oil and fresh parsley over the top.
7. Serve with steamed rice or cook some quinoa to serve along side your beans. A fresh green salad with some lemon juice, olive oil and salt will add some freshness to your cooked meal.
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