I used to think that “healthy eating” meant a lifetime of bland, boring salads. The word ‘diet’ just felt so restrictive! Then I discovered the vibrant, sun-drenched flavors of the Mediterranean way of eating, and honestly, everything changed. It’s a lifestyle that celebrates flavor, freshness, and the pure joy of a good meal.
This Lemony Green Bean & Chickpea Stew is everything I love about this lifestyle in one pot. It’s a comforting, incredibly satisfying, and deeply flavorful dish that proves you never have to sacrifice taste for nutrition. If you’re looking for a truly delicious heart healthy Mediterranean dinner that will warm you from the inside out, you’ve found it.
More Than Just a Meal: Why This Stew is a Keeper
You’ll find yourself coming back to this recipe again and again, and not just because it tastes amazing. It’s one of those meals that just makes you feel good!
Here’s why it’s a staple in my kitchen:
- One-Pot Wonder: Everything simmers together in one pot, which means incredible flavor development and, best of all, minimal cleanup.
- Packed with Plant Power: Loaded with green beans, chickpeas, potatoes, and fennel, this stew is a fantastic source of fiber and plant-based protein to keep you full and satisfied.
- Sunshine in a Bowl: The combination of bright lemon, fresh herbs, and rich tomato creates a vibrant flavor that feels both comforting and fresh.
- Naturally Good for You: It’s naturally gluten-free and loaded with antioxidants and healthy fats, making it a meal you can feel great about serving to your family.
The Simple Ingredients Behind the Sunshine Flavor
The magic of the best Greek diet recipes is how they transform simple, wholesome ingredients into something truly special. This stew is a perfect example, and a few key players really make it sing.
Extra Virgin Olive Oil
This is the liquid gold of the Mediterranean! We use it to build our flavor base and then again at the end for a final drizzle. A good quality EVOO adds a peppery, fruity richness that you just can’t get from other oils. It’s the heart of the dish and a source of incredible healthy fats.
Lemon & Fresh Herbs
Nothing says “fresh” like a generous squeeze of lemon juice and a handful of fresh parsley. This bright, zesty combination cuts through the richness of the stew and lifts all the other flavors. It’s the secret to making the dish taste vibrant and not heavy.
Hearty Chickpeas
I love adding chickpeas to this traditional Greek green bean stew! They add a wonderful, creamy texture and turn a simple side dish into a complete meal. Plus, they are an amazing source of plant-based protein and fiber.
Your Questions Answered About This Heart Healthy Mediterranean Dinner
I know that starting a new way of eating can bring up a few questions. Let’s clear up some common ones about this amazing stew!
1.Is this Greek green bean stew with chickpeas truly gluten-free?
Yes, it is! Every single ingredient in this recipe is naturally gluten-free, making this a perfect gluten-free Mediterranean dinner idea that you can serve with confidence. Just be sure your vegetable broth is certified gluten-free if you have a sensitivity.
2.Are potatoes okay to eat on the Mediterranean diet?
Absolutely! The Mediterranean diet focuses on whole, unprocessed foods, and potatoes are a perfect fit. We use Yukon Golds with their skins on, which provides extra fiber and nutrients. It’s all about balance, and they make this stew wonderfully hearty and satisfying.
3.Can I make this diabetic-friendly vegetable stew ahead of time?
You bet! In fact, I think this stew tastes even better the next day. The flavors have more time to meld and deepen. It’s a perfect recipe for meal prep—just store it in an airtight container in the fridge for up to 4 days and gently reheat it on the stove.
Now, let’s get to the best part! Here is everything you need to make this beautiful one-pot meal.
Lemony Herb Fasolakia: A Hearty Green Bean & Chickpea Stew
Ingredients
- 1/3 cup high-quality extra virgin olive oil divided
- 8 cloves garlic thinly sliced
- 1 wide strip of lemon peel
- 2 medium yellow onions finely chopped
- 1 small fennel bulb trimmed and finely chopped
- 1.5 tsp ground cumin
- 3 tsp dried oregano
- 1/4 tsp ground cinnamon
- 1/4 cup dry white wine or low-sodium vegetable broth
- 1 28-ounce / 794g can crushed tomatoes
- 1.5 cups low-sodium vegetable broth
- 1 bay leaf
- 2 pounds 907g fresh green beans, trimmed
- 1.5 pounds 680g Yukon Gold potatoes, scrubbed and cut into 3/4-inch cubes
- 1 15-ounce / 425g can chickpeas, rinsed and drained
- 1 cup cherry tomatoes halved
- 1 tsp Kosher salt more to taste
- 1/2 tsp freshly ground black pepper
- 3 tbsp fresh lemon juice
- 1 cup loosely packed fresh parsley chopped
Instructions
- Infuse the Oil: In a large, cold Dutch oven, combine half of the olive oil (1/6 cup), the sliced garlic, and the lemon peel. Set the heat to medium-low. Gently warm the oil until the garlic is fragrant and just beginning to turn golden, about 3-4 minutes. Do not let it brown. Using a slotted spoon, remove and discard the garlic and lemon peel.
- Build the Base: Increase the heat to medium. Add the chopped onion and fennel to the infused oil. Sauté, stirring occasionally, until the vegetables are soft, translucent, and sweet, about 8-10 minutes.
- Bloom the Spices: Add the ground cumin, dried oregano, and ground cinnamon to the pot. Stir constantly for 1 minute until the spices are toasted and highly aromatic.
- Deglaze and Unify: Pour in the white wine (or broth) and scrape up any browned bits from the bottom of the pot. Let it bubble for 30 seconds. Stir in the crushed tomatoes, the remaining 1.5 cups of vegetable broth, the bay leaf, Kosher salt, and black pepper.
- Simmer the Stew: Add the potatoes and green beans to the pot, stirring to coat them in the sauce. Bring the mixture to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for 45 minutes, stirring once or twice to prevent sticking.
- Integrate Final Ingredients: Uncover the pot. The sauce should have thickened, and the beans and potatoes should be tender. Stir in the drained chickpeas and halved cherry tomatoes. Continue to simmer, uncovered, for another 10 minutes to allow the flavors to meld.
- Finish with Freshness: Remove the pot from the heat and discard the bay leaf. Stir in the fresh lemon juice and chopped parsley. Drizzle the remaining 1/6 cup of extra virgin olive oil over the top. Taste and adjust seasoning with more salt if needed. Serve hot.
Notes
Nutrition Facts
Per serving- Calories: 318 kcal
- Total Fat: 11 g
- Saturated Fat: 1.5 g
- Carbohydrates: 48 g
- Dietary Fiber: 11.2 g
- Protein: 9 g
- Sodium: 278 mg
- Added Sugars: 0 g
A Delicious Way to Live Well
I truly hope you love this Lemony chickpea and potato stew as much as I do. It’s a perfect example of how the Mediterranean lifestyle isn’t about restriction; it’s about adding more flavor, more freshness, and more joy to your plate. Making a delicious and heart healthy Mediterranean dinner is easier than you think, and this recipe is a wonderful place to start.
Give this recipe a try and let me know what you think in the comments below!
