Introduction
Green beans, also known as “Loubia” in various Mediterranean and Middle Eastern cuisines, are a versatile and nutritious legume enjoyed in many households. Loubia can be prepared in numerous ways, either as a light vegetarian dish or paired with meat for a heartier meal. The simplicity of this ingredient allows it to take on the flavors of various herbs and spices, making it adaptable for any occasion. In this article, we’ll walk you through detailed recipes for both Loubia with meat and without, focusing on maximizing flavor while keeping the dish healthy and balanced.
Time
- Preparation Time: 20 minutes
- Cooking Time (Without Meat): 45 minutes
- Cooking Time (With Meat): 1 hour and 20 minutes
- Total Time: 1 hour 5 minutes (Without Meat), 1 hour 40 minutes (With Meat)
Needed Equipment
- Large pot
- Cutting board
- Sharp knives
- Wooden spoon
- Measuring cups and spoons
- Frying pan (if adding meat)
- Strainer (for rinsing beans)
- Serving dish
Tags
- #GreenBeans
- #LoubiaRecipe
- #VegetarianOption
- #MeatOption
- #HealthyMeals
- #MediterraneanCuisine
- #MiddleEasternCuisine
Serving Size
- Without Meat: Serves 4–5 people
- With Meat: Serves 4 people (depending on portion sizes)
Difficulty Level
- Moderate (Requires basic cooking skills and timing)
Allergen Information
- Without Meat: This dish is naturally free from dairy, eggs, and gluten. Make sure to use gluten-free stock cubes or seasoning if required.
- With Meat: Ensure the meat used is free from allergens and processed ingredients.
Dietary Preference
- Without Meat: Vegetarian, Vegan (with minor modifications like oil choices).
- With Meat: Suitable for those on a non-vegetarian diet, specifically meat lovers.
Course
- Main Course
Cuisine
- Mediterranean, Middle Eastern
Ingredients (Without Meat)
| Ingredient | Quantity |
|---|---|
| Fresh green beans (Loubia) | 1 kg |
| Olive oil | 4 tablespoons |
| Tomatoes (finely chopped) | 7 medium |
| Onion (finely chopped) | 3 large |
| Garlic (minced) | 5 cloves |
| Salt | To taste |
| Mixed spices (paprika, cumin, etc.) | 1 teaspoon each |
| Fresh parsley (chopped) | 2 tablespoons |
Ingredients (With Meat)
| Ingredient | Quantity |
|---|---|
| Fresh green beans (Loubia) | 500g |
| Ground beef or lamb | 200g |
| Tomatoes (finely chopped) | 3 large |
| Onion (finely chopped) | 1 large |
| Garlic (minced) | 3 cloves |
| Olive oil | 2 tablespoons |
| Tomato paste | 2 tablespoons |
| Salt | To taste |
| Paprika, cumin, and black pepper | 1 teaspoon each |
Instructions (Without Meat)
- Preparation:
- Rinse the green beans thoroughly and trim the ends.
- Cut the beans into small bite-sized pieces.
- Dice the tomatoes, onions, and garlic.
- Cooking:
- In a large pot, heat the olive oil over medium heat.
- Add the onions and garlic, sautéing them until golden and soft.
- Stir in the chopped tomatoes and cook until they break down into a sauce.
- Add the green beans, salt, and spices. Stir to coat the beans evenly.
- Cover and cook on low heat for about 40–45 minutes, stirring occasionally. If needed, add a little water to prevent the beans from sticking.
- Garnish with fresh parsley before serving.
Instructions (With Meat)
- Preparation:
- Clean and cut the green beans, dice tomatoes, onions, and garlic.
- If using ground beef or lamb, ensure it’s fresh and without added fat.
- Cooking:
- Heat olive oil in a pan over medium heat.
- Add the ground beef or lamb and cook until browned. Drain any excess fat.
- Stir in the onions and garlic and sauté until fragrant.
- Add the tomato paste and chopped tomatoes, cooking until a sauce forms.
- Stir in the green beans, salt, and spices. Allow the mixture to cook for 10 minutes.
- Reduce the heat, cover, and let simmer for an additional 30–40 minutes until the beans are tender and the meat is fully cooked.
- Serve hot alongside cooked rice or bread.
Preparation Tips
- Fresh green beans work best for both recipes. If using frozen beans, reduce cooking time slightly.
- For extra flavor, consider adding a dash of lemon juice or balsamic vinegar at the end.
- If you prefer a bit more spice, you can add chili powder or cayenne pepper.
Nutritional Information (Without Meat)
| Nutrient | Amount per serving |
|---|---|
| Calories | 180 kcal |
| Protein | 6g |
| Fat | 8g |
| Carbohydrates | 22g |
| Fiber | 7g |
| Vitamin C | 70% of daily value |
| Iron | 15% of daily value |
Nutritional Information (With Meat)
| Nutrient | Amount per serving |
|---|---|
| Calories | 290 kcal |
| Protein | 18g |
| Fat | 15g |
| Carbohydrates | 23g |
| Fiber | 6g |
| Vitamin C | 60% of daily value |
| Iron | 20% of daily value |
Tips and Tricks
- For an extra rich flavor, slow-cook the green beans with the sauce for a longer period, allowing them to soak up all the spices.
- You can add a pinch of sugar to balance the acidity of the tomatoes.
- Ensure the meat is browned properly before adding other ingredients to lock in the flavors.
Add-ons
- A sprinkle of feta cheese (for those not adhering to vegan preferences) can elevate the dish’s flavor.
- Serve with a side of hummus or baba ghanoush for a complete Mediterranean meal.
Side Dishes
- Whole grain rice or couscous
- Fresh salad with lemon dressing
- Pita bread
Improvements
- To make the dish even healthier, substitute half of the oil with vegetable broth.
- For added texture, include a handful of toasted almonds or pine nuts just before serving.
Save and Store
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze the dish for up to 2 months. Reheat in a pot over low heat, adding a splash of water if necessary.
FAQ
1. Can I use canned green beans? Yes, but fresh green beans provide a better texture. If using canned, reduce cooking time significantly as they are already cooked.
2. What other spices can I add? You can add bay leaves, thyme, or coriander for additional flavor depth.
3. Can I make this dish in advance? Absolutely! The flavors deepen over time, making it an excellent option for meal prep.
Conclusion
Green beans (Loubia) are a highly versatile and nutritious dish that can be tailored to both vegetarian and non-vegetarian preferences. Whether cooked with a simple tomato sauce or enriched with ground beef, Loubia is a delightful comfort food that brings the heart of Mediterranean and Middle Eastern cuisine to your table. Try these recipes and experiment with different add-ons to create your signature version of this delicious dish!
