What is fasolakia?


Fasolakia (Greek word for green beans) are one of the simplest and tastiest meals you can make. It can be served as a "one pot wonder" or added to the table as part of a more elaborate spread. It takes about half an hour cooking in 200 degrees. The ingredients are simple, you need half kilo of fresh green beans, some garlic, an onion graded, tomato past, olive oil, a tin of pealed tomatoes, salt and pepper.

This little wonder is relatively quick to make, but mostly easy and nourishing. Everybody will find it easy to be cooked. That says it all. Traditionally, this dish is made in the summer months where green beans are plentiful and tomatoes are at their peak. There are 2 methods for cooking the fasolakia, in one of them if you like them heavy you fry first the grated onion with the garlic and as soon they will be brownish you pore 1 litter of water, hold up until is bubbled and after that include the green beans, the pealed tomatoes , 2 spoonful of tomato, paste salt and pepper and cook for 30 minutes.

The other way is to boil first the water and add all the above ingredients together. Additionally you can add potatoes together with the green beans. Use the salt and pepper according to your personal taste. The green beans (Fasolakia Ladera) is mostly a summer food because is not heavy plus is a very healthy food.

Green bean is a vegetable commonly eaten as a main dish or garnish in many dishes, prized for its sweet taste and nutritional properties important. Green Beans allows preparing healthy and nourishing recipes that promotes good health and optimal physical condition.

However there is nothing stopping you enjoying fasolakia in the cooler months. Think of it as a hearty vegetarian braise. There are a lot of recipes in which fasolakia could be served. With olive oil, with tomato sauce or with potatoes, all of these recipes will be detailed on this website.

Here you can see a video example of a fasolakia recipe:

Enjoy your fasolakia!
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Fasolakia me chymo ntomatas (Green beans with tomato juice)

fasolakia with tomatoes


1kg green beans (fresh or frozen)
1 large onion
2 carrots
half glass oil
1 glass of tomato juice
for the soup 1 tablespoon tomato paste
3 boiled water glasses

Green beans with a lot of tomato juice

Place in a saucepan over high heat with oil to heat up. Finely chop the onion and sauté brew if fresh green beans (clean), if it is not frozen throw directly from freezing. After, cut carrots and thrown in.

Then add the tomato paste and tomato juice, the sugar to the salt pepper mint mix all together boil and throw three glasses of boiled water. Close the lid and leave for 30 minutes without mingle, after sent the lid and look what water has to evaporate and leave to stay with sauce. Enjoy your fasolakia!
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Fasolakia me patates kai beikon (green beans with potatoes and bacon)

fasolakia with bacon
Our favorites beans are fresh in summer and frozen in winter but are always an everyday lenten and beneficial vegetables. Scientists say that the annual consumption is connected with the aid of the immune system and helps reduce imikranies. The neat oily potatoes with or with small paralages be all our everyday to table


1kg green beans (fresh or frozen)
1 large onion
2 large fries
5 sliced bacon
Half glass oil
1 glass of tomato juice
The soup 1 tablespoon tomato paste
3 boiled water glasses

Half glass wine red wine

tasty fasolakia

Place in a saucepan over high heat the oil to heat up. Finely chop the onion and sauté brew if fresh green beans (clean) if it is not the frozen thaws throws directly from freezing. Peel and cut all potatoes in size and wishing pour let it boil and add the wine. Then add the tomato paste tomato juice the sugar to the salt pepper mint mix all together boils old and throwing three glass of boiled water does not stop boiling close the lid and leave for 30 minutes without mingle after sent the lid and look what water has to evaporate and leave and stay with sauce at that point.  

Finely chop the bacon and browned at frying pan without oil to remove the fat of the finished when the beans served sprinkle the bacon.

Matches splendidly the beans with bacon to like and in small and large. Also if you know me beans to the second day is tastier and you can drain by zoom and wrap of crust and the frying ie recorders with beans and bacon who is another recipe. Enjoy your fasolakia!
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Fasolakia ladera - the easy way

fasolakia ladera
Today we have a fasolakia recipe very simple, that most certainly everybody knows how to cook.
I wish you good luck!


1 kg fresh or frozen green beans
2-3 potatoes cut into chunks
1 onion, finely chopped
1/2 tomato juice packaging
1 tablespoon tomato paste
plenty of parsley
little dried mint
minimum of garlic (optional)
some sugar
salt and pepper
3/4 cup olive oil tea

Wash the beans and clean the outside or the specific gadgetaki either with a knife from the fiber. If you use frozen, ready. Put the oil in a skillet to heat, add the onion and garlic. Leaving little to sotaristoun and add the potatoes and green beans. Mix gently to wilt slightly and add the remaining ingredients. Mix well, add water (about 1.5 cup) and simmer, covered saucepan until soft and stay with them ladaki.

fasolakia ladera on plate

During cooking, watch the water. If necessary, add enough warm refreshing water to stay at the end of our meal with some zoumaki to dip our bread. The cooking time depends purely on how the beans are tender us. Fresh is more tender and tastier than frozen. We can add 2 to 3 zucchini cut into thick slices. Enjoy your fasolakia!
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Fasolakia me karota (Greek green beans with carrots)

fasolakia carrots

1 kilogram green beans blanched
3 potatoes, peeled and cut into cubes
3 carrots, peeled and cut into thick slices
1 onion
1 tomato juice
vegetable broth

In a pot, sauté the onion and browned just throw the tomato juice. After a while the beans and vegetable broth. Then the potatoes, carrots, salt, pepper and parsley and leave to chelate the zoumaki
. Enjoy your fasolakia!
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Fasolakia ladera (oily green beans) again

faslakia ladera
Today I propose another fasolakia ladera (oily green beans) recipe, a summer food, light and delicious. The days are very hot, and this is the solution if you are looking for something that is eaten pleasantly cooler. Typically the vegetables are suitable for such cases. Thus arose the current and proposed suspension and fasting periods. Fasolakia ladera is a homemade food who is causeing nostalgic memories from their mommy. And there because in my view the only problem of this otherwise wonderful Greek dish.

500g. fresh green beans
2 onions, chopped
1 tablespoon garlic powder
3 ripe tomatoes, grated on a coarse grater
2 carrots
2 zucchini
salt - pepper
1 pinch of sugar

Wash the beans and purified from the fibers may have the side. Then heat a pan and add the oil to soften the onion. Cut carrots and zucchini into chunks and add to pot, let it sit for about 2 minutes. Then put the green beans and our equal lubricated. Pour the tomatoes and cover with water. Add garlic, salt, pepper and sugar and bring to a boil. Then, lower the heat and simmer for 45 minutes to 1 hour or so, until liquid has evaporated and lots of sauce left.

The secret recipe is not that much to stir us not melt and vegetables do not add too much salt, since we want the sweetness to earn our beans. Not corrected during the cooking salt, pepper, sugar, because in the end we show the actual taste of the food and then add whatever we want

Leave the food for at least 15 minutes before serving, to come to room temperature and to tie the flavors. Add in fresh willingness extra virgin olive oil and fresh pepper and serve with good bread and cheese. Ideally accompanied by a Grimbergen Blonde that the fruity character, fits perfectly with the crunchy and your fragrant beans.

Enjoy your fasolakia!

Here is another video of a greek fasolakia ladera recipe:

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Another fasolakia ladera me patates recipe

fasolakia ladera patates

1kg - 1/2kg fresh green beans cleaned of their fibers
3 medium potatoes
1 large onion, grated
1 \ 2 pound ripe tomatoes
1 \ 2 bunch parsley, finely chopped
5 tablespoons olive oil
1 \ 2 teaspoon garlic powder
little spice

Wash thoroughly cleaned beans, put them in a saucepan and add the chopped potatoes quartered, the garlic powder, the grated onion, tomatoes melted with hands, past the mill chotarikon, chopped parsley, salt and pepper. Add water so as to hidden green beans, stir gently, cover the pot and cook over medium heat for about 1 hour. Uncover the pan and add the oil and stir very gently if not put water to boil up a little to drink their water and to thicken the sauce. (You can use frozen green beans that do not need cleaning)

Enjoy your fasolakia ladera me patates!
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Fasolakia me kreas (green beans with meat)

fasolakia with meat

800 g. veal mouse, the shoulder cut into portions
1 1/2 frozen green beans
2 medium onions, grated
1 clove garlic fetakialepta
3 ripe tomatoes, grated
1 carrot, cut into cubes
1 large potato cut into square pieces
3 tablespoons olive oil
little spice

Wash and cut the meat into portions. Place in large saucepan the onions and garlic. Add the meat and sauté for 5 minutes stirring continuously with a wooden spoon. Pour 2 cups lukewarm water, cover the pot turn down the heat and simmer for 1 hour. Pour the beans in the pot frozen (not defrosted).

fasolakia me kreas plated

Add the tomatoes, carrot, dill, parsley, salt, pepper, and potatoes. Stir gently, cover the pot and cook for about 40 minutes until the sauce thickens. A few minutes before removing it from the heat, add the oil. I'm sure this fasolakia will have a fantastic taste! Good appetite!
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Health benefits of green beans

green beans
Health benefits of green beans recommend this food in a balanced diet, maintaining proper body weight properly.

- Providing large amounts of antioxidants.  

Besides conventional antioxidants such as vitamin C and beta carotene, green beans provides a significant dose of manganese mineral antioxidant with a cellular protective role. Green beans also contains other precious phytonutrients, and many types of carotenoids (lutein, vioxalatina and neoxantina) and flavonoids (quercetin, kaemferolul, catechins, and procyanidins epicatechinele) with a powerful antioxidant in the body. Best concentrated on from an examination point of view is the cancer prevention agent substance of green beans. Notwithstanding ordinary cell reinforcement supplements like vitamin C and beta-carotene, green beans contain vital measures of the cancer prevention agent mineral manganese. Be that as it
basket of green beans
may, the zone of phytonutrients is the place green beans truly radiate through in their cell reinforcement esteem. Green beans contain a wide assortment of carotenoids (counting beta-carotene, lutein, violaxanthin, and neoxanthin) and flavonoids (counting quercetin, catechins, kaemferol, procyanidins, and epicatechins) that have all been appeared to have wellbeing strong cancer prevention agent properties. What's more, the general cell reinforcement limit of green beans has been measured in a few exploration ponders, and in one study, green beans have been appeared to have more prominent general cancer prevention agent limit than comparative sustenances in the pea and bean families, for instance, snow peas or winged beans.

- Protection of the cardiovascular system.  

Antioxidants contained plenty of green beans and have positive effects on cardiovascular health. Studies have shown that this vegetable regulates cholesterol in the body, but it is important to eat and pod, not just young bean seeds inside, to collect these important benefits. Omega-3 essential fats beans and they bring their contribution in maintaining circulatory health and heart default. While the majority of the cardio research on green beans includes creature
healthy green beans salad
contemplates on rats and pleasant, change in levels of blood fats and better assurance of these fats from oxygen harm has been appeared to come about because of green bean admission. Strikingly, the green bean pod (the primary bit of the green beans that gives the covering to the beans inside) gives off an impression of being more firmly identified with these cardio benefits than the youthful, juvenile beans that are found inside. While not archived in the wellbeing exploration to date, we trust that the omega-3 unsaturated fat of substance of green beans can likewise make an essential commitment to their cardiovascular advantages. A great many people don't perceive green beans as a wellspring of omega-3 fats! While there is a generally little measure of the omega-3 unsaturated fat alpha-linolenic acid (ALA) in green beans, this sum can at present be vital and is very extensive in contrast with the measure of calories in green beans. You get 1 milligram of ALA for each 4 calories of green beans that you eat. For each 4 calories of walnuts that you eat, you get 1.4 milligrams of ALA. So you can see that green beans—while not as packed in ALA as walnuts—are in any case an underrated wellspring of this heart-defensive supplement.
green beans plate

- Health protection through anti-inflammatory effect.  

Carotenoids and flavonoids contained by the green beans have anti-inflammatory properties, inhibiting the action of enzymes which cause inflammation in the body. Since type 2 diabetes is manifested by chronic inflammation, green beans can be considered a food that prevents this highly prevalent disease. These force pressed vegetables have been appeared to oversee and control diabetes manifestations in numerous patients. Certain studies have demonstrated a complete hypoglycemic impact on patients with diabetes. Diabetes is a condition that requires steady support of glucose levels at a typical level so the body can perform fundamental undertakings. Common controllers of diabetes are uncommon, and the association of beans and comparative plants to the control or early aversion of diabetes is extraordinary news for some individuals.
green beans and other fasolakia ingredients

- Facilitating digestion.  

Important dietary fiber content helps maintain digestive health and maintain a feeling of fullness, which tend to eliminate overeating. Green beans are stuffed with fiber, which is an enormously helpful compound in our bodies. By keeping enough fiber in our weight control plans, we can facilitate certain digestive issues like blockage, hemorrhoids, ulcers, and heartburn sickness. These conditions range from gentle aggravations to possibly life debilitating, and the measure of fiber we expend is a key component in their counteractive action. In an ordinary serving of green beans, which is 110 grams, you can increase 15% of the every day suggested measure of fiber. They are one of the best vegetables to keep your stomach working legitimately.

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Fasolakia me patates kai giachni (green beans with potatoes and stew)

fasolakia with potatoes and stew
1kg green beans 
4 medium potatoes
3 large ripe tomatoes
2/3 cup of oil
salt pepper optional
1 large onion, chopped

Clean and wash the beans and potatoes, then cut them into small pieces. 
Heat the oil in the base of a pressure cooker over medium-high heat.  Add the onion and saute until translucent, about 4 minutes. In a skillet saute the oil with chopped onion for 3 minutes and stir. Add the mullet and potatoes, stir, add salt and continue frying for 5-6 minutes stirring occasionally and being careful.

After rubbing the tomatoes, put them in the pot. Henceforth not stir, shake the pan from side to side to mix our materials, otherwise would spoil our beans. Let the food simmer for 20-25 minutes if we rub a little pepper into the pot. Expel the pot from the warmth and discharge the steam. Once the stew has cooled for a bit, it is prepared to serve.

Bread and feta cheddar compliment this dish great for
Enjoy your fasolakia!
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Fasolakia me zigouri (Green beans with stew)

Fasolakia me zigouri

1kg zigouri (stew)
1kg green beans
1 onion, finely chopped
2 ripe tomatoes
2/3 cup oil
1 tablespoon tomato paste

Clean and wash the beans. In a saute pan with oil, add the onion and season with salt meat, stir and continue frying for 4-5 minutes. Add 1 cup water and simmer the meat for our 40 minutes. (Stir occasionally and check if it needs water).

Boil the beans. Grate the tomatoes and the tomato paste dissolved through and add to our pot and adding a cup of water. Allow to cook over low heat for 30 minutes (watch the pot and put water if necessary).

When you put the beans do not mix with spoon just the dangling pot our right - not left us stuck eating. With a pirounaki taste meat and beans and see if it is cooked, thern remove from the fire

Enjoy your fasolakia with zigouri!
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Fasolakia ladera me patates (Oiled green beans with potatoes)

fasolakia with potatoes

Green Beans with Potatoes or 'Fasolakia me Patates' in Greek is a vegan village great. This recipe requires just a couple of basic fixings and makes an awesome dinner or side dish. Remember the time allotment the beans need to cook relies on upon your beans, as well as how delicate (or crunchy) you need them, so make certain to test them as this tasty dish is cooking.


1 kg green beans 
3 large potatoes
1 big onion
3 ripe tomatoes
1 tablespoon tomato paste
1 heaped cup olive oil
1 carrot

Cut the edges off the green beans and slice each down the middle leaving the ends still connected. If your green beans are narrow, there’s no need to slit them down the middle. Peel the potatoes, green beans and carrots. Saute the onion with oil and pour in the process our vegetables and potatoes with a tablespoon of salt. Let them brown in a casserole over a low heat with the oil for 8-10 minutes, stir the oil to go into all the vegetables.

Dissolve the tomato paste in the crushed tomatoes and add to pot. Mix last. If you need to cover it zoumaki our vegetables, add some water. Reduce heat and let our food to cook. There again stir the food just anechoumizoume (hopefully remember what) the pot so as not to break the beans. Enjoy your fasolakia!

Here is a video with another fasolakia with potatoes example of recipe, with wine this time:
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Another fasolakia recipe with tomatoes

Here is another easy recipe of fasolakia with oil and tomatoes. This specific recipe is a work of art. Green beans stewed in olive oil and tomato. A few people make them plain, others include potato and carrots also. It is simple, yet the key to making it delightful, is the olive oil. Don't attempt and make this with a couple of teaspoons of olive oil, you will require a some olive oil for every one pound of vegetables. 

Just to comprehend the significance of olive oil in these dishes, "ladera" signifies "the ones with the oil". Not including the olive oil will bring about watery green beans that will taste flat. Olive oil draws out every one of the flavors and make this dish feel rich. You might be stressed over calories, yet recall this is a fundamental course and whatever remains of the fixings basically have negligible calories so the outcome is a moderate calorie dish.


600 grams of fresh or frozen green beans
4 cups oil
3 cups water
4 teaspoons grated onion
1 - 1/2 cup grated tomato
  ½ teaspoon salt pepper

Peel and wash the beans. If it is frozen put them in the pot. Place in the oil and onion and mix just as they are browning. Then add the frozen nero. Before cooked through, add salt, pepper, tomato and let all to cook enough. Enjoy your meal  with bread and feta cheese!

You can also try another green beans with tomatoes recipe from this video:
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Fasolakia ladera me maintanos (Green beans with olive oil and parsley)

fasolakia with parsley
Let's try Fasolakia with a bunch of parsley. Summer tomato sauce without beans on the table accompanied with warm bread and feta cheese it is not possible. Simple, humble food with flavors but that give pleasure. In the past I used to fry the ingredients, but in recent years I just put all the ingredients together and cook. The food is lighter without losing any of the taste


1 pound green beans mullet
1 large onion
1 clove of garlic
5 ripe tomatoes
1 green pepper
half a bunch of parsley
1 large potato
1 cup olive oil
two cups water

Peel the beans around it to prevent any fibers
and cut the edges. Wash thoroughly with water and place in a saucepan. Finely chop the onion and garlic and add to the pot. In a food processor pass the tomatoes and mash. Then add them to the pot. Cut into small pieces and chop the pepper and parsley. Add these to the pot.

Add salt and pepper and add the olive oil and water. Add the potatoes and cut them into large cubes. Add tomatoes, salt and pepper and shake the pan. From the time you boil lower the temperature, cover the pot with a lid and simmer for about 45 minutes. 

We check the fluids of the food and if necessary add a little boiling water yet. Add the parsley and continue cooking for another 10 minutes. Serve hot food with feta cheese. Enjoy your Fasolakia
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Fasolakia ladera katepsigmena (Frozen green beans with olive oil)

frozen oiled fasolakia
1 packet of frozen green beans 500 grams
4 ripe tomatoes
1 onion cut into slices
1 clove of garlic
1 scant tablespoon tomato paste (if you want redder)
  salt-pepper-pinch of sugar
  1/2 cup olive oil

  Place in colander beans and rinse well to leave the water from freezing. Put the oil in a saucepan with the onion and garlic to work a little with a wooden spoon to wither. Add the green beans and frozen after the un \ wash with lukewarm water. Mix in a few minutes, add the crushed tomatoes by hand, and tablespoon of tomato paste diluted in 1 cup water (if we could put plain water paste). Add the salt, pepper and sugar, if necessary so as to be hidden beans. Cook over medium heat about 30 minutes and when we taste cooked remove the lid for a few minutes, fire the sauce thickens.
If the beans are fresh clean wash and cook in the same way. At time we put the ripe tomatoes and if we add any potatoes, also if you like and put five clones chopped parsley
Serve hot food with feta cheese. Enjoy your Fasolakia!

Frozen green beans with olive oil
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Green beans nutrition facts

green beans
The nutrition facts of green beans, regardless of cultivated species show to everybody why this vegetable is indispenable to human health. Green beans are a vegetable with a low content of calories but rich in nutrients essential for health, protein, dietary fiber, calcium and iron.

Green Beans are also an excellent way to obtain vitamin A and anti oxidants, including lutein, zeaxanthin, and beta carotenes, which counteract dangerous free radicals. Antioxidants contained by green beans have positive effects on cardiovascular health. Studies have demonstrated that this vegetable regulates cholesterol in the body, but it is important to consume the pod too, not just young beans inside for collecting these important benefits. Omega-3 essential fats from green beans bring their contribution too, in maintaining healthy circulation and heart default.

Green beans include calcium, magnesium, potassium, manganese, and iron, that are vital for human body metabolism. Additionally they include kaempferol  and quercetin , that are bioflavonoids which might be essential, although perhaps not quite frequent in vegetables.

In one study it was compared the ratio of consumption of beans and the number of cases of cancer recorded in 15 countries, and analysis of the results showed that a high intake of beans is associated with a smaller number of cases of colon cancer, breast and prostate cancer.

Just one cup of fresh green beans contains 200 milligrams of potassium, beta carotene and vitamin A. Beta carotene reduce the risk of developing certain types of cancer, and vitamin A maintains accurate vision and stimulates bone growth. Since type 2 diabetes is manifested by chronic inflammation, green beans can be considered a food that prevents this highly prevalent disease. Canned green beans with no added salt contains as many calories, dietary fiber and iron, and fresh green beans.

Green beans contain more iron than spinach. This mineral is especially important for women of childbearing age who, because of iron loss during menstrual bleeding, are more likely to suffer from iron deficiency anemia. Iron is a component of hemoglobin, which carries oxygen from the lungs to all body cells, while being a key element in metabolism. Pregnant and nursing women and young children and teenagers need extra iron. 200 g of beans cover 10.7% of the RDA of iron.

green beans on white backgroundVitamin B is important, also. Large folate levels in green beans synergy with vitamin B 12 to maintain genetics production and cellular division at ideal ranges. Before conceiving and throughout pregnancy, folic acid aids in preventing nerve problems. Vitamin B 6 (pyridoxine) and Thiamine (today called thiamin) aid change the meals that you eat into energy. On boats where sailors can't consume appropriate, historic reports credit thiamin insufficiency to the illness beri beri, causing serious muscular weakness and lack of function.

Vitamin C helps combat diseases, like influenza or colds, fibre assists maintain the body flushed through toxic substances, as well as the zeaxanthin shields vision wellness coming from ultraviolet sun rays by ingesting in to the retina and helping guard against macular degeneration.

The nutrients in green beans, provide an amount of 100 grams and calculated by reference to the recommended daily dose, are:

- Vitamin C - 20.3%
- Vitamin K - 18%

green beans diet - Vitamin A - 13.8%
- Manganese - 11%
- Dietary fiber - 10.8%
- Folic acid - 8.2%
- Vitamin B6 - 7%
- Molybdenum - 6.6%
- Magnesium - 6.2%
- Tryptophan - 6.2%
- Potassium - 6%
- Vitamin B2 - 5.8%
- Iron - 5.7%
- Vitamin B1 - 5.3%
- Phosphorus - 3.8%
- Calcium - 3.7%
- Protein - 3.6%
- Vitamin B3 - 3.6%
- Hill - 3.6%
- Copper - 3.5%
- Omega-3 - 2.9%
- Calories - 31 (1%)

All the benefits of green beans can be obtained by healthy recipes where this food can be successfully integrated, after thorough washing under running water and removing their heads by breaking or cutting with a knife. Preparation of green beans steamed allows maintaining full flavor and nutritional properties.When buying, always check show no mold spots. Remove the stalks only when you decide to cook them, as they can catch mold can degrade faster. A recommendation: do not eat them raw because they contain an enzyme that disturbs digestion is inhibited and only while they are cooked.

Green beans are very versatile in the kitchen, and used as an ingredient for pasta and delicious omelets, it can be combined with other vegetables as a garnish or accompany various dishes with crustaceans and fish and meat appetizers. Unlike beans that can be stored dry, green bean pods must be frozen or fresh, cooked and then frozen and kept in the refrigerator in a sealed bag to be consumed in the maximum 4-5 days.

When buying, always check to show no mold spots. Remove the stalks only when you decide to cook them, as they can catch mold can degrade faster. A recommendation: do not eat them raw because they contain an enzyme that disturbs digestion, which  is inhibited only while they are cooked.
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