Lebanese Green Bean Stew
A one-pot Lebanese stew featuring tender chicken, green beans, and tomatoes, enriched with aromatic spices. High in protein, fiber, and healthy fats, this wholesome meal is easy to make, perfect for weeknight dinners, and satisfying enough to enjoy over rice or on its own.
Equipment
- 1 Heavy-Bottomed Skillet
- 1 Cutting board
- 1 knife
- 1 Measuring Cup
- 1 Wooden Spoon
Ingredients
- 2 tablespoons olive oil
- ¼ cup fresh cilantro chopped (plus extra for garnish)
- 4 garlic cloves minced
- ¼ teaspoon crushed red pepper
- 6 ounces tomato paste
- 2 15-ounce cans diced tomatoes
- 4 cups water
- 20 ounces frozen short-cut green beans
- 1 pound chicken breast
- 2 bay leaves
- 1½ teaspoons salt
- ½ teaspoon black pepper
- 1 teaspoon 7 Spice Middle Eastern spice blend
Instructions
- Heat the Olive Oil and Aromatics: Place a heavy-bottomed skillet over medium heat and pour in 2 tablespoons of olive oil. Allow the oil to warm for 30 seconds to release its natural fragrance. Add the chopped cilantro, minced garlic, and crushed red pepper. Stir constantly for about 1 minute, until the garlic turns golden and the herbs release their aroma. This step forms the flavorful base of the stew.
- Incorporate the Tomato Paste: Add 6 ounces of tomato paste to the skillet with the aromatics. Use a wooden spoon to thoroughly mix the paste with the garlic, cilantro, and red pepper. Cook this mixture for 1–2 minutes, stirring continuously, until it thickens slightly and its natural sweetness emerges. This helps deepen the overall flavor of the stew.
- Build the Tomato Broth: Pour in 2 cans (15 ounces each) of diced tomatoes along with 4 cups of water. Stir well to combine all ingredients, ensuring a smooth, even tomato broth. Reduce the heat slightly to avoid splattering. Let the mixture simmer gently for 2–3 minutes, allowing the flavors to meld. This broth will later infuse the green beans and chicken with rich, savory notes.
- Add the Green Beans, Chicken, and Bay Leaves: Gently add 20 ounces of frozen short-cut green beans to the tomato broth, spreading them evenly across the skillet. Nestle 1 pound of raw chicken breast into the broth, ensuring it is partially submerged for even cooking. Toss in 2 bay leaves. Season the mixture with 1½ teaspoons salt, ½ teaspoon black pepper, and 1 teaspoon of 7 Spice, distributing the spices evenly.
- Cover and Simmer Until Chicken is Cooked: Reduce the heat to low and cover the skillet with a tight-fitting lid. Let the stew simmer for approximately 20 minutes, checking occasionally to ensure a gentle simmer. The chicken should reach an internal temperature of 165°F (75°C) and the green beans should become tender yet slightly firm.
- Shred the Chicken: Remove the bay leaves and set them aside. Lift the chicken breasts out of the broth and place them on a cutting board. Using two forks, shred the chicken into bite-sized pieces, being careful to preserve its moisture. Shredding the chicken allows it to absorb more flavor from the tomato broth when returned to the skillet.
- Combine Shredded Chicken and Simmer: Return the shredded chicken to the skillet, mixing it thoroughly with the tomato and green bean mixture. Allow the stew to simmer uncovered for an additional 20 minutes. This helps the broth thicken slightly and allows the flavors of the garlic, tomato, and spices to fully integrate. Stir occasionally to prevent sticking or burning at the bottom.
- Adjust Seasoning and Garnish: Taste the stew and adjust salt or pepper if needed. Sprinkle additional fresh cilantro on top for a burst of color and freshness. This final touch adds brightness and enhances the aromatic profile of the dish.
- Serve and Enjoy: Serve the Lebanese Green Bean Stew hot, either over traditional Lebanese rice pilaf or on its own for a low-carb option. Pair it with warm bread if desired. Each serving delivers a satisfying combination of lean protein, fiber, and vibrant, aromatic flavors that make this dish a standout weeknight meal.
Notes
- Use fresh cilantro for maximum flavor, but dried can work in a pinch.
- Frozen green beans are convenient and maintain their texture, but fresh green beans can be substituted if preferred.
- 7 Spice is a traditional Middle Eastern blend; if unavailable, a mix of cinnamon, allspice, black pepper, and nutmeg works well.
- For extra richness, drizzle a little olive oil over the stew just before serving.
- Cooking times may vary slightly depending on the thickness of the chicken breasts; always ensure they reach 165°F internally.
