Tender Green Beans in Olive Oil: A Greek Summer Delight

 

Discover the authentic flavors of Greece with this delightful recipe for green beans in olive oil (Fasolakia Ladera / Φασολάκια Λαδερά). This classic dish hails from the charming town of Elassona, nestled in the heart of Thessaly. It’s a perfect embodiment of the Mediterranean diet, combining fresh vegetables, aromatic herbs, and the rich goodness of extra virgin olive oil. As summer rolls in, this light yet satisfying meal becomes a staple in Greek households, offering a burst of flavor and nutrition with every bite. The simplicity of this recipe belies its incredible taste, making it a favorite among locals and visitors alike. Whether you’re looking for a healthy side dish or a main course for your meatless Monday, these green beans will not disappoint.

 

• Prep Time: 20 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 10 minutes
• Servings: 5-6
• Calories per Serving: 444

Ingredients

• 1 kg fresh green beans, trimmed
• 2 large potatoes, cut into chunks
• 2 zucchini, sliced thickly
• 3/4 cup extra virgin olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, crushed
• 1 kg ripe tomatoes, grated
• 1/2 bunch fresh parsley, chopped
• 1/2 bunch fresh mint, chopped
• Salt and freshly ground black pepper to taste
• 1 bay leaf

Instructions

1. Heat half the olive oil in a large pot over medium heat.
2. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the crushed garlic, potatoes, and zucchini. Cook for 2-3 minutes.
4. Add the green beans and toss to coat with oil.
5. Season with salt and pepper, then add the grated tomatoes and bay leaf.
6. Cover and simmer on low heat for about 40 minutes, shaking the pot occasionally instead of stirring.
7. Add the remaining olive oil, chopped parsley, and mint.
8. Continue cooking for another 5-10 minutes until the sauce has thickened and the vegetables are tender.
9. Taste and adjust seasoning if needed.
10. Remove from heat and let it rest for a few minutes before serving.

Kitchen Equipment Needed

• Large pot or Dutch oven
• Sharp knife
• Cutting board
• Grater
• Wooden spoon

 

Tips and Tricks

To elevate your green beans in olive oil (Fasolakia Ladera) to the next level, consider these insider tips:

1. Use the freshest green beans you can find. Look for crisp, bright green pods without blemishes.
2. Don’t add water to the pot. The tomatoes and vegetables release enough liquid during cooking.
3. Avoid stirring too much. Instead, gently shake the pot to prevent the beans from breaking.
4. Add the olive oil in two stages. This enhances the flavor and creates a silky texture.
5. Let the dish rest before serving. This allows the flavors to meld and intensify.
6. Experiment with herbs. While parsley and mint are traditional, you might try a pinch of dried oregano or fresh basil for a twist.
7. For a more substantial meal, add some cubed carrots or a handful of chickpeas.

Serving Suggestions

Fasolakia Ladera is incredibly versatile. Here are some delicious ways to enjoy it:

• Serve at room temperature as a light summer meal with crusty bread to soak up the flavorful sauce.
• Pair with grilled fish or chicken for a complete Mediterranean-style dinner.
• Enjoy as a side dish alongside roasted lamb or beef.
• Serve over rice or quinoa for a hearty vegetarian main course.
• Add a dollop of Greek yogurt on top for extra creaminess and protein.

Beverage Pairing Recommendations

The bright, tangy flavors of this dish pair wonderfully with several beverages:

• A crisp, dry white wine like Assyrtiko from Santorini or a Sauvignon Blanc
• A light, fruity red wine such as a young Agiorgitiko
• For non-alcoholic options, try a sparkling water with a squeeze of lemon or a traditional Greek mountain tea (tsai tou vounou)

Food Pairing Suggestions

Fasolakia Ladera works well with a variety of accompaniments:

• Greek salad (horiatiki)
• Grilled halloumi cheese
• Spanakopita (spinach pie)
• Dolmades (stuffed grape leaves)
• Roasted or grilled vegetables like eggplant or peppers

Storage Tips

To keep your green beans in olive oil fresh:

• Allow the dish to cool completely before storing.
• Transfer to an airtight container and refrigerate for up to 3-4 days.
• The flavors often improve after a day in the fridge, making this a great make-ahead dish.

Freezing Instructions

Fasolakia Ladera freezes well, perfect for meal prep:

1. Cool the dish completely.
2. Portion into freezer-safe containers or bags.
3. Remove as much air as possible to prevent freezer burn.
4. Label with the date and freeze for up to 3 months.

Reheating Instructions

To reheat your green beans in olive oil:

• From refrigerated: Gently warm in a covered pot over low heat, stirring occasionally. Add a splash of water if needed.
• From frozen: Thaw overnight in the refrigerator, then reheat as above.
• Microwave: Heat in short intervals, stirring between each, until warmed through.

Nutritional Information

Calories per Serving

444 calories

Detailed Nutrient Breakdown

Based on the ingredients used, a single serving of Fasolakia Ladera provides:

• Total Fat: 31.5g
  • Saturated Fat: 4.5g
  • Monounsaturated Fat: 22g
  • Polyunsaturated Fat: 3g
• Carbohydrates: 41.5g
  • Dietary Fiber: 8g
  • Sugars: 7g
• Protein: 8.1g
• Sodium: 250mg (varies based on salt added)
• Potassium: 980mg
• Vitamin A: 15% of Daily Value (DV)
• Vitamin C: 45% of DV
• Calcium: 8% of DV
• Iron: 15% of DV

Allergies & Dietary Restrictions

• Green Beans: Generally safe for most diets, but may cause allergies in rare cases.
• Potatoes: Safe for most diets, but high in carbohydrates. Those on low-carb diets should consume in moderation.
• Zucchini: Generally safe and low-allergen.
• Olive Oil: Safe for most diets, but high in calories. Those watching calorie intake should be mindful of portions.
• Onion and Garlic: May cause digestive issues for some individuals, particularly those with IBS or FODMAP sensitivities.
• Tomatoes: Part of the nightshade family, which some people avoid. Also a common allergen for some individuals.
• Parsley and Mint: Generally safe, but some people may have rare allergies to these herbs.
• Salt: Those on low-sodium diets should adjust the amount used.
• Pepper: Generally safe, but can cause digestive discomfort in some individuals.
• Bay Leaf: Generally safe, but should be removed before serving as it can be a choking hazard.

This dish is naturally:

• Vegan
• Vegetarian
• Gluten-free
• Dairy-free
• Nut-free
• Egg-free

It’s suitable for many dietary needs, but always consult with a healthcare professional if you have specific dietary concerns or allergies.

 

Health Benefits

Green beans in olive oil (Fasolakia Ladera) is not just a delicious dish, but also a nutritional powerhouse. Here’s a breakdown of its health benefits:

1. Rich in Antioxidants: The combination of green beans, tomatoes, and olive oil provides a potent mix of antioxidants, including vitamins A and C, which help combat free radicals and reduce inflammation.
2. Heart-Healthy: The monounsaturated fats in olive oil are known to support cardiovascular health by reducing bad cholesterol levels and increasing good cholesterol.
3. Fiber-Rich: Green beans and potatoes contribute significant dietary fiber, promoting digestive health and helping to maintain stable blood sugar levels.
4. Low in Calories: Despite its rich flavor, this dish is relatively low in calories, making it an excellent choice for those watching their weight.
5. Supports Bone Health: The vitamin K in green beans plays a crucial role in bone metabolism and helps prevent osteoporosis.
6. Boosts Immune System: The high vitamin C content from tomatoes and green beans helps strengthen the immune system.
7. Promotes Eye Health: Beta-carotene from tomatoes and lutein from green beans contribute to maintaining good eye health.
8. Hydration: The high water content in zucchini and tomatoes helps keep you hydrated.
9. Blood Pressure Regulation: Potassium from potatoes and green beans helps regulate blood pressure.
10. Anti-Inflammatory Properties: The combination of olive oil and vegetables provides anti-inflammatory benefits, which may help reduce the risk of chronic diseases.

Variations and Adaptations

While the traditional recipe is beloved, there are several ways to adapt Fasolakia Ladera to suit different tastes or dietary needs:

1. Protein Boost: Add cannellini beans or chickpeas for extra protein and fiber.
2. Meat Version: For non-vegetarians, sauté some ground beef or lamb before adding the vegetables.
3. Spice It Up: Add a pinch of red pepper flakes or paprika for a bit of heat.
4. Lemon Zest: Grate some lemon zest over the dish before serving for a bright, citrusy note.
5. Cheese Topping: Sprinkle some crumbled feta cheese on top for a tangy finish.
6. Vegetable Swap: Replace zucchini with eggplant or bell peppers for a different texture and flavor profile.
7. Herb Variations: Experiment with different herbs like dill, oregano, or thyme.
8. Low-Carb Version: Omit the potatoes and add more zucchini or other low-carb vegetables.
9. Slow Cooker Method: Adapt the recipe for a slow cooker for an even more hands-off approach.
10. Vegan Cheese: Top with nutritional yeast or vegan Parmesan for a dairy-free cheesy flavor.

Seasonal Considerations

Fasolakia Ladera shines brightest in summer when ingredients are at their peak, but it can be enjoyed year-round with some adjustments:

• Summer: Use fresh, ripe tomatoes and just-picked green beans for the most authentic flavor.
• Fall: Incorporate seasonal vegetables like butternut squash or pumpkin for a heartier version.
• Winter: Use canned tomatoes and frozen green beans when fresh aren’t available. Add root vegetables like carrots or parsnips for extra warmth.
• Spring: Lighten the dish by using tender spring onions and adding fresh peas.

Remember, the key to this dish is using the best quality ingredients available, regardless of the season.

 

Personal Story

My wife and I were meandering the little alleyways of Elassona, a lovely village tucked away in the heart of Greece, in scorching August day. Weary and hungry after our travels, we came across a little, understated taverna hidden in a secluded area. The owner greeted us kindly—a cheerful guy with flashing eyes and a thick mustache. He hesitated not once we asked for his suggestion. “Fasolakia Ladera,” he grinned proudly, “My mother’s recipe.” Bathed in a rich tomato and olive oil sauce, each mouthful of the soft green beans let me wonder at their simplicity and depth of taste. It was comfort food at its best, simple yet completely fulfilling. Enticed by the cuisine, I started chatting with Yannis, an elderly guy who runs the kitchen. Learning his secrets excited me as a fellow chef. Seeing my sincere enthusiasm, Yannis wink conspiratively and revealed his approach.

Leining in close, he continued, “the secret is to let the vegetables speak for themselves.” No water; just excellent olive oil and patience.
That unexpected meeting in Elassona not only exposed me to one of the greatest forms of Fasolakia Ladera I’ve ever eaten but also strengthened my conviction in the ability of honest, basic cookery. This is a lesson and a formula I have valued always as it brings a little of that lovely Greek day to my own kitchen wherever in the globe.

The History of Green beans in olive oil

Literally translating as “green beans in oil,” fasolakia Ladera is a classic example of Greek “ladera” cuisine—veggies fried in olive oil. The history of this meal is closely entwined with Greek and more general Mediterranean culinary customs. Greek cuisine has long history of olive oil; evidence of olive farming has come from Crete as early as 3500 BC. But having been brought from the Americas in the 16th century, green beans are a quite recent contribution to the Mediterranean diet.

During hard times, especially during Greek Orthodox calendar fasting when meat and dairy were forbidden, fasolakia ladera became a favorite meal. It is a perfect example of Greek skill in turning basic, inexpensive foods into mouthwatering, nouraging dishes. As Greek food started to be appreciated abroad, the dish became well-known in the 20th century. Its flexibility makes it very popular; it may be a main meal, a side dish, or even a warm salad. It also reflects the ideas of the Mediterranean diet, which UNESCO has identified as Intangible Cultural Heritage of Humanity. Still a treasured staple in Greek homes and tavernas both today, Fasolakia Ladera is evidence of the eternal wisdom of Greek cooking techniques and their continuing appeal.

 

Recipe’s Origin

Although there are variants of Fasolakia Ladera all throughout Greece, this specific dish comes from the little village of Elassona, right in the middle of Thessaly. The wealth of fresh fruit and rich agricultural legacy of the area help to define the taste character of this meal. Elassona’s take on Fasolakia Ladera is notable for its ideal mix of delicate green beans, juicy tomatoes, and the local extra virgin olive oil.

 

Value in Culture

Representing the core of Mediterranean food, fasolakia ladera is especially dear in Greek cooking history. This modest yet delicious recipe captures the Greek idea of transforming basic foods into remarkable dinners. It’s a staple in summer when fresh veggies abound and also becomes quite important during seasons of religious fasting, especially the Greek Orthodox Lent.

A pillar of Greek cuisine, the meal best embodies the idea of “ladera,” or vegetables cooked in olive oil. Emphasizing the use of seasonal, local foods and the health advantages of olive oil, it’s more than simply a recipe; it’s a reflection of Greek culinary expertise. Additionally reflecting the Greek way of life with shared meals and hospitality is Fasolakia Ladera. Often presented with a meze, it promotes group eating and discussion. From family meals to casual get-togethers, the dish’s adaptability—hot, at room temperature, or cold—makes it ideal for many social events.

Moreover, this recipe highlights the Greek ability to produce fulfilling vegetarian meals long before plant-based diet took front stage worldwide. It shows how naturally Greek food fits with contemporary dietary guidelines, therefore encouraging a diet high in vegetables, legumes, and good fats. Food is fundamentally connected in Greek society to memory and identity. Many Greeks link Fasolakia Ladera with early recollections of summer holidays or grandmother’s cooking. This meal links generations because family recipes are handed down and each adds an own slight change. Beyond just flavor, Fasolakia Ladera is culturally significant. It captures the Greek way of life: appreciating little pleasures, honoring the abundance of nature, and delight in dining together with loved ones. For the soul as much as the body, then it is food.

 

Last words

More than simply a dish, green beans in olive oil is a trip through Greek culture, history, and gastronomy. Whether you’re savoring this meal at a sun-drenched taverna in Greece or recreating it in your own home, keep in mind you’re engaging in a centuries-old custom. This modest green bean stew chronicles the Mediterranean’s love affair with olive oil, creativity, and how best to maximize seasonal abundance. It’s evidence of the Greek knack for turning everyday elements into something really remarkable. As you enjoy every morsel, let your thoughts stray to the sun-baked hills of Elassona, where this specific recipe started. Imagine the generations of chefs who have mastered this meal, each adding their unique touch while honoring the basic ingredients that make it so appreciated.

Recall, simplicity is the charm of Fasolakia Ladera. Let the flavors merge and develop gradually; hurry the cooking process. Above all, however, share it with others. Food is intended to be savored in good company, after all in Greece. Thus, I advise you to try your hand at this traditional Greek meal regardless of your level of cooking experience. Anyone knows? No matter where you live, it could just become a mainstay in your own kitchen, adding a little Mediterranean sunlight to your table.
Kαλή όρεξη! Kali orexi!