Enjoy the Mediterranean flavors of this healthy and satisfying long bean with tomatoes and smoked kalamata olives recipe.
Long beans, a variety of green beans known for their slender shape and tender texture, are a popular ingredient in Mediterranean, Asian and Caribbean cuisines. Moreover, this Long Beans with Tomatoes recipe combines the earthy sweetness of long beans with the tangy brightness of tomatoes and the salty umami of smoked kalamata olives, creating a flavorful and satisfying dish.
How to make the Long Beans with Tomatoes and Kalamata Olives:
To start, the recipe comes together quickly. Additionally we used fresh picked long beans from our backyard garden. First, start with a quick steam of the long beans – 7 to 8 minutes in a steamer pot. Additionally, toss the long beans in sautéed garlic, fresh oregano, hot cayenne peppers and tomatoes. To finish, add in smoked Kalamata olives and lemon juice. And in less than twenty minutes the Long Beans with Tomatoes with Kalamata Olives is ready for serving.
Customization Tips:
- First, spice it up: If you enjoy a little heat, add a pinch of red pepper flakes or a diced jalapeño pepper to the sautéed garlic, oregano, and cayenne peppers.
- Next, add protein: To make this dish more substantial, add cooked chicken, shrimp, or tofu to the mixture before serving.
- Adjust the acidity: If you prefer a less acidic taste, reduce the amount of lemon juice or add a teaspoon of honey or maple syrup.
- Experiment with herbs: For a different flavor profile, substitute thyme or marjoram for the oregano.
Substitute for Long Beans:
Specifically, if you can’t find long beans, substitute them with green beans or snow peas. However, the cooking time may vary slightly. Long beans can be found in many Asian or West Indian markets.
Potential Health Benefits:
- Rich in nutrients: First, long beans are a good source of vitamins A and C, as well as fiber and iron.
- Low in calories: Plus, this long beans with tomatoes dish offers a healthy option, with low calories and high nutritional value.
- Antioxidant-packed: Additionally, tomatoes and kalamata olives are rich in antioxidants, which can help protect cells from damage.
Serving Suggestions:
- Side dish: Serve this dish as a side dish with grilled chicken, fish, or roasted vegetables.
- Main course: Moreover, for a vegetarian or vegan meal, serve this dish over a bed of rice or quinoa. Additionally, this long beans with tomatoes is perfect with the recommended parings.
- Salad topper: Further, add the cooked long beans, tomatoes, and olives to a salad for a boost of flavor and nutrients.
Recommended Delicious Side Dish Recipes – Perfect Parings for the Long Beans with Tomatoes:
Recommended Video Tutorial:
Disclosures:
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Nutritional information
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe
Long Beans with Tomatoes
Equipment
Ingredients
- 1 large bunch long beans Trimmed (Bora) or substitute green beans
- water for steaming the beans
- 3 tablespoons extra virgin olive oil
- 4 cloves fresh garlic peeled and minced
- 1 tablespoon fresh oregano roughly chopped
- 2 fresh cayenne peppers chopped small. Can substitute red pepper flakes or your favorite hot peppers
- 8 – 10 ounces cherry tomatoes or grape tomatoes
- 3/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup smoked kalamata olives pitted and chopped. Can substitute regular kalamata olives
- 1/2 lemon juiced
Instructions
- Bring water to boil. Add the long beans to the steamer basket and cover. Steam beans for 7 to 8 minutes. Remove the beans and set aside.1 large bunch long beans, water for steaming the beans
- Heat the olive oil in a large pot or deep sauté pan. Use medium heat.Note: I use the same steamer pot to sauté the beans.3 tablespoons extra virgin olive oil
- Saute the garlic, oregano and hot peppers 30 to 60 seconds.4 cloves fresh garlic, 1 tablespoon fresh oregano, 2 fresh cayenne peppers
- Add in the tomatoes. Season with a pinch of the salt and freshly ground black pepper. Mix. Cook 3 to 4 minutes until the tomatoes just starts to wilt.8 – 10 ounces cherry tomatoes , 3/4 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper
- Add in the steamed long beans. Season with salt and freshly ground black pepper. Use a thong or wooden spoon to toss the beans in the tomato mixture. Turn off the heat.3/4 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper
- Add in the olives and lemon juice. Mix to combine. Serve warm with your favorite main dish.1/2 cup smoked kalamata olives, 1/2 lemon
Nutrition
