french bean recipes
Fasolakia is one of the ultimate summer Greek dishes. The combination of new potato crops, the abundance of parsley, the tender freshness of the fasolakia (french or runner beans) is delightful in a summer stew. When I walked past the farmer market stalls last week I just knew this dish had to return. This meal is fully inspired and sourced at the Roath Farmers’ Market. So for the rest of the Saturdays and Sundays in July, do yourself a favour and head over to Blaencamel Farm’s stall or order their box online. At the moment everything at their stall has an extra special scent and flavour – the flavour of sunshine and summer.
You can make a vegan or vegetarian version of this dish but this time I have included one of my favourite, top quality meats too – dexter beef from Cig Lodor West Walian farm. Like many Greek dishes it is enjoyed in room temperature or even cold straight out of the fridge to cool you down. Get some Riverside Sourdough bread (Malted Wheat & Seeds) or some of Nata’s corn bread with this and you might be having one of your best summer meals yet. Trust me.
Ingredients (for 4 people)
- 1 onion, finely chopped
- 1 pack of Cig Lodor cubed beef (400-500g)
- 2 bunches of French or runner beans (fasolakia), stringed, ends chopped off and halved
- 4 small to medium potatoes, peeled and chunky cubed
- 1 large or 2 small courgettes, large cubes so the don’t fall apart when stewed
- 1 bunch of parsley, roughly chopped
- 1 Tbsp. tomato paste or one large tomato grated
- 1.5-2 tsp. sea salt
- 0.5 tsp. ground black pepper
- Olive oil or extra virgin olive oil
Preparation ( 60 min)
- Coat the base of a wide pot with enough olive oil to cover it and a bit more.
- When the oil is hot add the beef and sauté until browned on both sides.
- Then add the onion, one tsp sea salt and sauté until the onion softens.
- Add the tomato paste or grated tomato and pepper and fry for a couple of minutes stirring well.
- Add the chunky cubed potatoes and beans of your choice. Stir fry for a couple of minutes until they are well coated in tomato paste and oil.
- Finally add the cubed courgettes, chopped parsley and stir well.
- Add half to one tsp of sea salt and enough boiling water to almost cover the veg and meat (but don’t submerge them).
- Stir well but before you place the lid on the pot to simmer for around 45 minutes, try to push the meat and potatoes to the bottom of the pot and the beans and courgettes closer to the top so that they steam.
- This is the biggest secret for this dish! From this point on do not stir so that your vegetable does not fall apart when cooked.
- Cook on low flame or heat for at forty-five minutes or until the water has reduced but not fully evaporated.
- The dish is ready when the meat is really easily cut with a fork (almost falling apart).
- Set aside for 20-30 minutes. Or for a real Greek meal enjoy (cold or in room temperature) the next day.