Tunisian-Style Greens and Beans

Tunisian-Style Greens and Beans Recipe - Vegetarian Food from Switzerland and Tunisia

Region / culture: Switzerland, Tunisia | Servings: 4 |

Vegetarian diet

Introduction

Tunisian-Style Greens and Beans is a flavorful and nutritious dish that combines hearty beans with leafy greens and aromatic spices. This dish is a staple in Tunisian cuisine and is perfect for a healthy and satisfying meal.

History

This recipe has its roots in Tunisian cuisine, which is known for its bold flavors and use of fresh ingredients. Tunisian cuisine is a blend of Mediterranean, Arabic, and Berber influences, resulting in dishes that are rich in flavor and history. Greens and beans are commonly used in Tunisian cooking, as they are readily available and provide a good source of nutrients.

Ingredients

3 tbsp vegetable oil
1 medium onion, sliced
2 or 3 cloves of garlic, minced
1 tsp ground coriander
0.5 tsp salt
0.25 tsp crushed chili flakes
4 cups chopped greens, such as beet greens or swiss chard
1 cup diced tomatoes with juices
1 cup cooked beans (garbanzos are my favorite)
approximately 0.5 cup bean cooking water

How to prepare

Stew the onion and garlic in a small amount of oil until the onion is soft.
Stir in the salt and spices.
Chop the greens and stir them in. (A small amount of water remaining on the greens from washing them is beneficial as it aids in steaming them.)
Once the greens have wilted, add the tomatoes, beans, and some of the cooking water from the beans. Cook for 10 to 15 minutes. The final dish should have a slightly saucy consistency, but not be overly soupy. Adjust the amount of bean water or plain water as needed.

Variations

Add diced bell peppers or zucchini for extra vegetables.
Use different types of beans such as kidney beans or black beans.
Add a splash of lemon juice or vinegar for a tangy twist.

Cooking Tips & Tricks

Be sure to cook the onions and garlic until they are soft and fragrant to build a flavorful base for the dish.

- Adjust the amount of chili flakes to suit your spice preference.

- Use the cooking water from the beans to add extra flavor and help create a saucy consistency for the dish.

Serving Suggestions

Serve the Greens and Beans over couscous or rice for a complete meal. Garnish with fresh herbs and a squeeze of lemon juice for added flavor.

Cooking Techniques

This dish is cooked on the stovetop in a large skillet or pot. Be sure to simmer the greens and beans until they are tender and the flavors have melded together.

Ingredient Substitutions

Use kale or spinach in place of Swiss chard.

- Substitute canned tomatoes for fresh tomatoes if needed.

- Use any type of beans you prefer, such as chickpeas, black beans, or kidney beans.

Make Ahead Tips

This dish can be made ahead of time and reheated before serving. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Serve the Greens and Beans in a shallow bowl and garnish with a drizzle of olive oil and a sprinkle of fresh herbs. Serve with crusty bread for dipping.

Pairing Recommendations

Pair this dish with a crisp white wine or a glass of mint tea for a refreshing accompaniment.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pot on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Calories: 200 per serving

Carbohydrates

Carbohydrates: 25g per serving

Fats

Total Fat: 10g per serving

Saturated Fat: 1g per serving

Proteins

Protein: 8g per serving

Vitamins and minerals

This dish is rich in vitamins A and C, as well as iron and calcium from the greens and beans.

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten. However, be sure to check the labels of your ingredients for any potential allergens.

Summary

Tunisian-Style Greens and Beans is a nutritious dish that is high in fiber, vitamins, and minerals. It is a great option for a healthy and satisfying meal.

Summary

Tunisian-Style Greens and Beans is a delicious and nutritious dish that is perfect for a healthy and satisfying meal. With a blend of hearty beans, leafy greens, and aromatic spices, this dish is sure to become a new favorite in your recipe repertoire. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I was drawn to it like a magnet. It was a warm summer day, and I was strolling through the bustling streets of the market in Tunis, Tunisia. The vibrant colors of the spices and fresh produce caught my eye, and I couldn't resist wandering through the maze of stalls, taking in all the sights and smells.

As I meandered through the market, I stumbled upon a small stand selling traditional Tunisian dishes. The aroma of cumin, coriander, and garlic wafted through the air, making my mouth water. I couldn't resist stopping to watch as the vendor expertly prepared a dish of greens and beans, his hands moving in a blur as he chopped, stirred, and seasoned the ingredients.

I was mesmerized by the simplicity and beauty of the dish, and I knew I had to learn how to make it myself. I approached the vendor and asked if he would be willing to share his recipe with me. To my delight, he agreed, and he began to walk me through the steps of creating Tunisian-style greens and beans.

He started by explaining that the key to the dish was the combination of fresh greens and hearty beans, cooked together with a blend of fragrant spices. He showed me how to select the best quality ingredients, from the tender spinach and Swiss chard to the creamy white beans and ripe tomatoes.

As he cooked, the vendor shared stories of his grandmother teaching him how to make the dish, passing down the recipe through generations. He spoke of the importance of using local, seasonal ingredients, and of taking the time to savor each bite of the flavorful and nutritious meal.

I listened intently, soaking up every detail and savoring the rich flavors of the dish as it simmered on the stove. When it was finally ready, the vendor ladled a generous portion into a bowl and handed it to me, a warm smile on his face.

I took a hesitant first bite, unsure of what to expect. But as the flavors exploded on my taste buds – the earthy greens, the creamy beans, the spicy kick of harissa – I knew I had discovered something truly special.

From that moment on, Tunisian-style greens and beans became a staple in my cooking repertoire. I experimented with different variations, adding my own twist with extra garlic or a squeeze of lemon juice. I shared the recipe with my family and friends, who quickly fell in love with the dish just as I had.

Over the years, I have continued to make Tunisian-style greens and beans, each batch reminding me of that fateful day in the bustling market in Tunis. The memories of the kind vendor and his delicious creation have become a treasured part of my culinary journey, inspiring me to seek out new recipes and flavors from around the world.

And as I sit down to enjoy a steaming bowl of greens and beans, I am grateful for the simple joys of good food, shared with loved ones and steeped in tradition. For me, this dish will always hold a special place in my heart – a reminder of the power of food to bring people together, to create memories, and to nourish both body and soul.