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prep time
10 min
cook time
30 min
ready time
40 min
Easy Low FODMAP Keto Vegan Greek Stewed Green Beans (Fasolakia)
This Keto Low FODMAP vegan recipe is a typical lunch in many Greek households when the days are long and hot, or equally comforting in the cooler months. Traditionally it’s made with potatoes but to keep it Keto and Low FODMAP, we’ve used Kabocha squash. The green beans and squash are braised in a rich tomato sauce and the key is lots of good quality extra virgin olive oil for a silky texture. Use a Low FODMAP vegetable stock for this dish or simply leave out and use boiling water instead. This Low FODMAP recipe is a simple dish but packed full of flavor, and can be enjoyed both hot and cold.
What can I serve this with?
This dish is often served as main with a slab of feta cheese (opt for vegan feta for plant-based) and Keto bread to mop up the sauce. This recipe can also be served as a side dish to accompany roast meat like chicken, or firm tofu for vegan.
Always finish with a good grind of black pepper and a drizzle of good quality extra virgin olive oil. Serve with your favorite Keto bread or try this 90-second Keto hemp bread: https://my.carbmanager.com/daily-log?dialog=food-detail:ug:9a9166c250aa4f2893a71789a5f14847
What varieties of squash are low FODMAP?
Not all squash are equal in FODMAPS, luckily the kabocha squash (also known as Japanese pumpkin), the pattypan squash, and green zucchini (courgettes) have no FODMAPs detected, so they can be eaten freely. Butternut squash, however, has moderate levels of Oligos and Polyols so portions of this variety should be limited.
Can I adapt the recipe for different diets?
This recipe is great with any meat, and the classic version of this recipe is made with roast chicken, but it can also be made with firm tofu for another vegan/vegetarian variation.
How to store Greek stewed green beans?
This recipe is best kept in the fridge in an airtight container for up to 5 days, or up to 3 months in the freezer. To reheat from frozen, simply allow to thaw, and microwave until heated through.
Net Carbs
3.7 g
Fiber
2.7 g
Total Carbs
8.8 g
Protein
1.8 g
Fats
10.6 g
133 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Kabocha Squash (Japanese Pumpkin)
230 g
Green Beans (Raw)
400 g
Garlic Infused Olive Oil (Low FODMAP Safe)
2 tbsp
Olive oil
4 tbsp
Chopped Tomatoes (Tinned / Canned)
1 can
Low FODMAP Stock
1 serving
Boiling water
250 ml
Parsley Fresh Or Raw Herb
4 tbsp
Lemon Peel Or Zest Raw
1 tbsp
Salt, sea salt
0.5 tsp
Black pepper
0.25 tsp
Recipe Steps
steps 3
40 min
Step 1
Wash and trim the green beans. Peel the pumpkin and dice into 1-inch cubes. Grate the lemon zest on the small edge of a box grater. Heat the garlic infused oil over medium heat, add the pumpkin and saute for a few minutes. Add the can of chopped tomatoes and lemon zest and stir to coat the pumpkin. Add the water, stock, salt, and pepper to taste, and stir to combine.Step 2
Layer the green beans on top of the diced pumpkin. Cover the pot with a lid and lower the heat to medium-low. Simmer for 30-35 minutes until the pumpkin and beans are tender. Jiggle the pot halfway through cooking to ensure the bottom doesn’t stick and burn.Step 3
Remove the pot from the heat. Roughly chop the parsley and sprinkle the parsley over the beans. Drizzle the remaining 4 Tbsp of good quality extra virgin olive oil and a grind of black pepper and salt before serving.
