Green Beans and Potatoes

Green Beans and Potatoes Recipe from Tanzania

Region / culture: Tanzania | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Green Beans and Potatoes is a delicious and nutritious salad that is perfect for a light and refreshing meal. This recipe combines the earthy flavors of potatoes with the crispness of green beans and the sweetness of bell peppers, all tossed in a zesty lemon and olive oil dressing.

History

This recipe is a classic Mediterranean dish that has been enjoyed for generations. It is a simple and wholesome recipe that highlights the fresh flavors of the vegetables and herbs used in the dish.

Ingredients

How to prepare

Boil the potatoes with the skin on until they are cooked.
Remove the skin from the potatoes and place them in a large salad bowl.
Heat about 1 to 2 tbsp of olive oil in a pan, then add the green beans.
Stir until the green beans are slightly softened.
Transfer the green beans to the same salad bowl with the potatoes.
Cut the green peppers into pieces similar in size to the green beans, then add them to the salad bowl.
Add cilantro and parsley to the salad bowl.
Pour in extra virgin olive oil, lemon juice, white wine, and salt.
Mix all the ingredients well.
Serve the salad cold.

Variations

Add some feta cheese or olives for a Mediterranean twist.
Roast the potatoes and green beans for a deeper flavor.
Use different herbs like mint or dill for a fresh and unique taste.

Cooking Tips & Tricks

Be sure to cook the potatoes until they are just tender, as overcooking them can make them mushy.

- For a more intense flavor, roast the bell peppers before adding them to the salad.

- Feel free to customize this recipe by adding your favorite herbs or spices.

Serving Suggestions

This salad is delicious on its own as a light meal, or you can serve it as a side dish with grilled chicken or fish. It also pairs well with crusty bread or a side of quinoa.

Cooking Techniques

Boiling the potatoes and blanching the green beans before sautéing them ensures that they are cooked through but still crisp and flavorful.

Ingredient Substitutions

You can use any color of bell peppers in this recipe, or substitute them with cherry tomatoes or cucumbers for a different flavor profile.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to add the herbs and dressing right before serving to keep it fresh and vibrant.

Presentation Ideas

Serve this salad in a large bowl or platter, garnished with fresh herbs and a drizzle of olive oil. You can also sprinkle some toasted nuts or seeds on top for added crunch.

Pairing Recommendations

This salad pairs well with a crisp white wine like Sauvignon Blanc or a light red like Pinot Noir. It also goes well with a cold beer or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the salad for a few minutes or enjoy it cold.

Nutrition Information

Calories per serving

Each serving of this salad contains approximately 200 calories, making it a light and healthy option for lunch or dinner.

Carbohydrates

This recipe is a good source of carbohydrates, with the potatoes and green beans providing a healthy dose of complex carbs that will keep you feeling full and satisfied.

Fats

The extra virgin olive oil used in this recipe is a healthy source of monounsaturated fats, which are good for heart health and can help lower cholesterol levels.

Proteins

While this recipe is not high in protein, you can easily add some grilled chicken or tofu to make it a more substantial meal.

Vitamins and minerals

Green beans are a great source of vitamins A, C, and K, as well as minerals like potassium and manganese. Potatoes are rich in vitamin C, B6, and potassium, while bell peppers are packed with vitamin C and antioxidants.

Alergens

This recipe is gluten-free, dairy-free, and nut-free, making it suitable for those with food allergies or sensitivities.

Summary

Overall, this recipe is a nutritious and balanced meal that is rich in vitamins, minerals, and healthy fats. It is a great option for those looking to eat a healthy and delicious meal.

Summary

Green Beans and Potatoes is a simple and delicious salad that is perfect for a light and healthy meal. Packed with vitamins, minerals, and healthy fats, this recipe is a great option for those looking to eat a nutritious and flavorful dish. Enjoy it on its own or as a side dish with your favorite protein for a complete and satisfying meal.

How did I get this recipe?

The first time I saw this recipe, I was filled with excitement. It was a warm summer day, and I was visiting my friend Mary at her farm. As we walked through her garden, she reached down and plucked a handful of fresh green beans and potatoes.

"These are the ingredients for one of my favorite dishes," she said with a smile. "Green beans and potatoes cooked together in a savory broth. It's a simple recipe, but oh so delicious."

I watched as Mary prepared the ingredients, chopping the green beans and potatoes with practiced ease. She added them to a pot of simmering water, along with some onions, garlic, and a few herbs and spices. As the aroma of the dish filled the air, my mouth watered in anticipation.

After a few hours of slow cooking, Mary ladled the green beans and potatoes into a bowl and handed me a spoon. I took a tentative bite, and my taste buds exploded with flavor. The tender green beans and creamy potatoes were perfectly seasoned, and the broth was rich and comforting.

"I must have this recipe," I declared, my eyes shining with excitement.

Mary laughed and handed me a handwritten card with the ingredients and instructions for making the dish. "It's a family recipe that has been passed down for generations," she explained. "I'm happy to share it with you, my dear friend."

I left Mary's farm that day with a full belly and a heart filled with gratitude. I couldn't wait to try making the green beans and potatoes in my own kitchen.

As I read over the recipe card, I realized that the magic of this dish lay not only in the ingredients, but in the memories and traditions that it carried. Mary's family had been making this recipe for decades, each generation adding their own touch to make it their own.

I set to work in my kitchen, chopping the green beans and potatoes just as Mary had shown me. I added them to a pot of simmering water, along with the onions, garlic, and herbs and spices. As the dish cooked, the familiar aroma filled my home, bringing back memories of long summer days spent in Mary's garden.

When the green beans and potatoes were finally ready, I ladled them into a bowl and took a bite. The flavors were just as I remembered, comforting and delicious. I felt a sense of pride knowing that I had successfully recreated a recipe that had been passed down through generations.

Over the years, I continued to make green beans and potatoes, each time adding my own twist to the recipe. Sometimes I would add bacon for a smoky flavor, or a splash of vinegar for a tangy kick. Each variation was delicious in its own way, but the simple pleasure of a bowl of green beans and potatoes remained unchanged.

As I grew older, I began to share the recipe with my own family and friends. I taught my grandchildren how to make the dish, passing on the tradition that had been given to me by Mary so many years ago. I watched with joy as they chopped the green beans and potatoes with the same excitement that I had felt on that warm summer day.

Now, as I sit in my kitchen, surrounded by the familiar smells of green beans and potatoes simmering on the stove, I am filled with gratitude for the recipe that has brought so much joy and comfort to my life. It is a simple dish, but one that carries with it the memories and traditions of those who came before me.

I am grateful to Mary for sharing her family recipe with me, and for instilling in me a love of cooking and sharing food with others. The green beans and potatoes may be just a dish, but to me, they are a reminder of the bond that food can create between friends and family. And for that, I am truly thankful.