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Flat beans cooked with tomatoes, onions & minced meat ðŸ’š

January 3, 2016

I love vegetables! In the summer cooked with olive oil and eaten cold straight from the fridge. In the winter months however I prefer something a little warming and so cook my favourite vegetables with a little minced meat and fresh tomatoes for that extra flavour.

I am on my holidays in Antalya at the moment where everything is found in season at our local market. Flat beans are a firm favourite of the locals here, not only because they are in season right now, but also because of their subtle flavour. They are so versatile that you can eat them cold or hot.

Flat beans, or ‘helda beans’ as they are also called, are extremely good for you.  They are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A (in the form of carotenoids), niacin, protein, omega-3 fatty acids, iron, vitamin B6, and vitamin E.

This is a super easy recipe made by my mother. It can be used to make a meal out of many vegetables and is a great way of getting kids to eat more vegetables too.

The minced meat adds that protein which makes it a filling and nutritious meal. The broth it cooks in is warming, filling and super yummy. Serve with a big piece of crusty bread so your guests can dip into the juices and enjoy to the full! Mmmmmm….

Ingredients-

  • 1 kilo Flat beans – remove stringy sides with a sharp knife and cut in half
  •  1 large tomato peeled and chopped
  • 2 medium onion finely diced
  • 150grams lean beef minced meat
  • 2 teaspoons brown sugar
  • 1 tablespoon Extra virgin olive oil
  • Sea salt to taste
  • 1-2 cups of boiling hot water

Method –

  • Firstly prepare the Flat beans. With a sharp knife thinly peel the sides of the beans to remove the stringy bit. Also cut the pointy bits on each end of the bean. Then cut in half. Wash and drain.
  • In a heavy bottomed saucepan heat the oil, add the diced onions and minced meat. Mix on a medium heat until the onions and minced meat are cooked. The meat must be browned.
  • Add the tomatoes to the mixture and cook through.
  • Add in the prepared Flat beans, sugar, water and season with a little sea salt. Pour over the hot water. Cover the lid and leave to cook over a medium heat. Mix occasionally and check that there is enough water. If not add an extra cup of hot water. Do not add too much water.
  • Once the flat beans are tender to taste take off the heat.

Enjoy! Such a warming and healthy dish. I love to serve this dish with bulgur rice – recipe on my blog. Or just serve as it is.

 

 

 

 

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