Romano beans with tomatoes, easy Turkish recipe ideal for the summer

     

    Romano beans with tomatoes

     

    Time:         prep. 5 mins
                       cook. 15 mins
    Difficulty:  easy
    Yields:       3-4 portions
    Cost:          low

     

    And finally, romano beans season is here.
    Where I live (in Portugal), it is easy to find ‘feijao verde’ all year round, but I am not fooled by their perennial presence on the shelves: the original harvest season runs from late spring to late summer (see the fruit and vegetable seasons here).
    This is not just a clarification aimed at saving money and having a different taste from the wet cardboard: preferring them in season is desirable mainly to reduce eventual pesticide residues: although romano beans are not normally considered among the vegetables with the highest amount of pesticide residues (like strawberries or bell peppers for example), when grown out of season things can change for the worse (this is the case for all vegetables: read more here). So try to enjoy more you can this romano beans with tomatoes recipe while still in time, because they are not only very tasty, but also very healthy.
    Moreover, it is a great bonus that you will save both time and energy with the use of a pressure cooker. You should also know that some of the nutritional elements of romano beans are better preserved under pressure than other types of cooking as the cooking time is reduced by half[1], and for some others nutrients different cooking methods didn’t make any significant change[2].

     

    Health benefits

    If you care about your cardiovascular health, romano beans are a great choice; as are those who are planning a pregnancy or are already pregnant, as they are rich in vitamins A, B, C, K and especially folic acid.
    Rounding out the green treasure trove, important minerals include iron, calcium, manganese, potassium and copper.
    And considering the fact that 31g of every 100g of romano beans are dietary fibre, it’s easy to see how they’re also great for people who need to lose excess weight and/or suffer from diabetes.
    But always beware of moderation: although healthy, romano beans contain phytates, which if consumed too frequently, can reduce the absorption of essential minerals such as iron, zinc, calcium and magnesium.
    If you have a retentive memory, you will remember from my previous article the right solution: combine vitamin C. That’s why I recommend eating them with lemon juice (added after cooking), which not only enhances their flavour but also facilitates the assimilation of the iron present.

     

    Ingredients for romano beans with tomatoes

    500 g romano beans
    1 large, ripe tomato or 150 g of canned chopped tomatoes
    1 medium onion
    2 tablespoons of evo oil
    aprox 100 ml water
    1-2 tablespoons lemon juice
    salt

     

    Directions

    Wash the romano beans well and remove the ends with a knife: if necessary also the stringy part in the sides; in case they are very big cut them in two with an oblique cut.
    Put your pot on the stove, pour in the oil and the onion cut into half moons.
    Without letting them brown, add the romano beans with the water; close the pressure cooker and cook over a high heat until it comes under pressure. In the meantime, coarsely chop the tomato in a bowl, and please don’t peel it if you don’t want to lose most of the lycopene present (discover more from this article).
    After the hissing sound, lower the heat and wait 8 minutes.
    Let the pressure cooker release its pressure and open the lid, add the tomato and a little more water if necessary and close it again immediately.
    Increase the heat to bring the pot under pressure, lower the heat and cook for a further 2 minutes, then switch off.
    The romano beans with tomatoes are ready; if you want to cook them in a normal pot, consider double the time indicated so far and add more 50 ml of water.
    Trust me and serve them warm or better at room temperature: in Turkiye they are a summer must! And if they are left over, keep them in the fridge for two days at the most, romano beans with tomatoes can spoil easily. And you don’t have to reheat them if you don’t want to, for me they are even better cold.

    Smart Combos

    Although they belong to the bean family, since they are rich in water and fibre, romano beans do not contain the same amount of protein as dry beans (maximum 2g of protein per 100g). It would therefore be a good idea to combine romano beans with tomatoes with a protein-rich meal such as meatless quinoa meatballs or mushroom and chickpea patties.
    Another idea would be to have a light but high-protein dessert, such as this millet cake; or to combine them with an excellent bulgur salad, namely Turkish-style tabouleh: in my house, the latter option is practically a certainty.

    Living forever is not possible, but living well very often depends on us and what we eat.

    Enjoy your romano beans with tomatoes and have a tasty revolution

     

    Bibliography
    1- Deol JK, Bains K. Effect of household cooking methods on nutritional and anti nutritional factors in green cowpea (Vigna unguiculata) pods. J Food Sci Technol. 2010;47(5):579-581. doi:10.1007/s13197-010-0112-3
    2- Warthesen, Joseph J., et al. “Cookery methods for vegetables: Influence on sensory quality, nutrient retention, and energy consumption.” Home Economics Research Journal 13.1 (1984): 61-79
    3- Kala, A., and Jamuna Prakash. “Nutrient composition and sensory profile of differently cooked green leafy vegetables.” International Journal of Food Properties 7.3 (2004): 659-669

     

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