Fasolia is a healthy, traditional Middle Eastern stew. Braised green beans and mushrooms in a rich tomato sauce complement meze, rice, or simply bread.
What is fasolia?
This popular Middle Eastern dish is made with slight variations right across Armenia, Ethiopia, Greece, Iran, Iraq, Jordan, Lebanon, etc. With regional variation, comes many names: fassoulia / fasolya / fossolia / fasolakia / loubieh bi zeit / koresht lubia sabz / green bean stew etc.
Ingredients substitutes
You can be playful when cooking fasolia; no two recipes are the same. Use the spices you have in your kitchen. Here are some alternative spice combinations you can try:
- allspice, coriander and cumin
- parsley, mint and dill
- basil, oregano and rosemary
- turmeric and paprika
- cinnamon and allspice
Is fasolia healthy?
This vegetable stew seasoned with herbs and spices is an easy healthy option to add to your table. As well as adding fibre to your diet, green beans contain vitamins C, A, K, iron, calcium and manganese. The tomatoes also offer fibre, vitamin C and the antioxidant lycopene which may help protect the heart and against cancer. Mushrooms contain a variety of vitamins and minerals including magnesium, copper, selenium and potassium.
Although most fasolia recipes are vegetarian, some contain meat such as lamb or beef. This recipe uses mushrooms for depth and texture but for more protein try adding tofu too.
How to eat fasolia
Fasolia tastes good when served fresh but leftovers taste even better the next day because the flavours have time to infuse. Fasolia can be served in several ways:
- as a stew with bread
- with Tahdig rice
- as a filling for Mixed Persian rice (chop the beans small if you choose this)
- as a side dish (or meze)
This recipe serves 3-4 portions: 3 if eating stand-alone, 4 if mixing with rice.
Ingredients
- Garnish
- Equipment
Instructions
- Finely chop the garlic and chilli, adding to the onions and cook until you smell the garlic. Add the turmeric and paprika.
- Cut the mushrooms in half or slices if they are large. Once the green beans are soft and browning, add the mushrooms and cook on medium-low heat covering the pan with a lid.
- Chop the tomatoes in half, push the onions to one side of the pan and fry the tomatoes on the other side. You may need to add more oil. Turn the tomatoes over regularly to fry all over. Once the tomatoes are soft put in the tomato puree to fry for a few minutes until it becomes dark red.
- Put everything into the saucepan, sprinkle in the remaining spices and mix together. Cook for a couple of mins before adding a little boiling water. Simmer with the lid on for 10 mins. For a twist, serve with lemon wedges.
Notes
Did you make this recipe? Tag @vegan_middle_east on Instagram or comment below.