Khorak-e Loobia Sabz – Vegan Flat Green Bean Stew خوراک لوبیا سبز, is a tasty dish that combines flat green beans, tomatoes, potatoes, and some awesome oriental spices. This dish is all about the flat green beans, which really steal the spotlight. The veggies cook together in a nice broth made from tomatoes and onions.

I like to use flat green beans because they taste amazing and look great on your plate, but feel free to swap them out for any other green beans you have on hand. Just make sure to use a good quality olive oil*, as it really amps up the flavors! This healthy vegan recipe is super easy and quick to whip up, giving you a spicy and savory taste that takes you straight to the Orient.

COMFORT FOOD FOR COLD DAYS

In Iran, this recipe is a popular choice during the summer when aromatic tomatoes and delicious flat green beans are in season. While it’s not bean season here in Germany right now, these beans caught my eye at the supermarket, and I couldn’t resist taking them home. For me, this dish is comfort food, especially on cold days. However, I recommend trying it with fresh, flavorful tomatoes during their peak season.

During the hot summer months, from June to October, when green beans are in season in Germany, I prefer to make fresh and crunchy salads. To ensure the beans are fresh, there’s a simple trick: they should easily snap with a crisp sound when bent.

VARIATIONS OF KHORAK-E LOOBIA SABZ

Khorak dishes are usually quicker to whip up than Khoresh dishes, and they’re often served with bread. Khoresh, on the other hand, takes longer to cook and always comes with rice.

My take on Khorak-e Loobia Sabz, flat green beans with tomatoes and potatoes , is totally vegan. But if you want to add some meat, go for meatballs, lamb, or veal—it really works well! I’d suggest throwing in some cinnamon for flavor; it’s a game-changer. If you’re after a low-carb version, just skip the potatoes and stick with tomatoes and extra broad green beans. Some folks swap out the potatoes for carrots instead. There are so many ways to make this dish!

Khorak kind of reminds you of an Indian potato curry (like Potato Green Beans Sabzi), but it’s way milder and packed with gentle flavors. In Turkish cuisine, there is a similar dish called “Zeytinyagli Yesil Fasülye,” which also includes garlic. Speaking of garlic, many people believe that Persian cuisine uses a lot of it, but this is not the case. Garlic is rarely added to dishes in Persian cooking, with the only exception being in the northern regions of Persia, near the Caspian Sea, where it is used more frequently. If you are familiar with Greek cuisine, you might recognize this dish as “Fassolakia.” In Spain, there is also a version of green beans that is often prepared with chorizo – Potaje de judías verdes.

FLAT GREEN BEANS IN TEB-E SONATI

In Iranian Traditional Medicine , known as Teb-e Sonati, green beans are regarded as having cold and moist properties. With only 30 kcal per 100g, they are low in calories and virtually free of fat and cholesterol, making them an excellent choice for weight loss.

Green beans are rich in essential minerals such as potassium, magnesium, zinc, fluoride, and selenium, all of which are beneficial for heart, muscle, and nerve health. They also contain important vitamins, including B, C, and K, with a notably high level of riboflavin (B2). The vitamin K found in green beans supports bone health and may help prevent osteoporosis.

Additionally, green beans are a great source of fiber and folic acid. Folic acid is particularly critical for pregnant and breastfeeding women, as it helps prevent birth defects in unborn babies and supports healthy development in nursing infants. Those with diabetes and heart conditions can also benefit from green beans, as they help lower blood fat and blood sugar levels. Furthermore, they are loaded with antioxidants that can protect against various cancers, including breast, prostate, blood, and colon cancer.

It is important to note that green beans should not be eaten raw, as they contain a toxic protein called phytohaemagglutinin (or phasin), which can cause blood clotting. However, cooking the beans completely removes this toxin, making them safe to eat.

INGREDIENTS FOR KHORAK-E LOOBIA SABZ

1 red onion

2 tbsp good olive oil*

1 tsp turmeric*

1 tbsp tomato paste*

4 tomatoes

400 g flat green beans

4 large potatoes

SPICE MIX

1 tsp cumin*

2 tsp sweet paprika*

A pinch of nutmeg*

Salt and pepper

PREPARATION OF KHORAK-E LOOBIA SABZ

Peel the onion, cut it in half, and slice it into rings. Heat some oil in a pan and sauté the onions until translucent. Season with 1 tsp turmeric and stir.

Add tomato paste and sauté briefly until fragrant. Halve and dice the tomatoes, then add a glass of water. Let simmer for about 5 minutes over medium heat.

Meanwhile, wash the flat green beans, trim the ends, remove the strings, and cut them into 3–5 cm pieces. Set aside.

Peel the potatoes, cut them in half, and then quarter them. Set aside.

Add the flat green beans and potatoes to the pan. If needed, add a bit more water.
Season with spices, salt, and pepper, and let everything simmer over medium heat for 20–30 minutes. The beans and potatoes should be tender but slightly firm to the bite.

Serve with Nan-e Taftoon (pan-fried flatbread), Nan-e Barbari (Persian flatbread), Mast-e Chekideh (labneh), Dugh(yogurt drink), or Sir Torshi (pickled garlic).

BEFARMAYID!

Susan

The items marked with * are affiliate links, referral links. If you buy through this link, I get a small commission. The price stays the same for you and you can easily support my efforts. A big thank you ♥

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