Fasolakia yiahni (also known as fasolakia lathera) is a traditional Greek dish that is typically made with green beans, onions, garlic, tomatoes, and herbs, and cooked in a tomato-based sauce. The word "yiahni" refers to the method of cooking vegetables in a tomato-based sauce with olive oil, which is a common technique in Greek cuisine.
Fasolakia yiahni (or yahni) can be a healthy dish when prepared with fresh, high-quality ingredients and consumed in moderation as part of a balanced diet. The dish is primarily made with green beans, which are a great source of fiber, potassium, and vitamins A, B6 & C. They are low in calories and rich in antioxidants, which can help protect against chronic diseases such as heart disease and cancer.
The dish also includes tomatoes, which are rich in lycopene, a powerful antioxidant that has been linked to a reduced risk of chronic diseases such as cancer and heart disease. Onions, which are often used to flavor the dish, have anti-inflammatory properties and may help boost your immune system.
It's important to use high-quality extra virgin olive oil, which is a healthy source of monounsaturated fats and antioxidants that have been associated with a reduced risk of chronic diseases such as heart disease. But using too much oil can add excess calories to the dish. It's also important to use salt in moderation, as excessive salt intake has been linked to high blood pressure and other health problems.
Fasolakia yiahni is typically enjoyed in the summer and early fall when fresh green beans are in season. In Greece, the peak season for green beans is from June to September, so this is an ideal time to enjoy the dish when the green beans are at their freshest and most flavorful.
However, the dish can also be enjoyed year-round using frozen or canned green beans. While these may not be as fresh as seasonal green beans, they can still be a convenient and nutritious option for enjoying fasolakia yiahni outside of the peak growing season. As a result, you can make this recipe with fresh or frozen green beans. If you use fresh ones, cut the ends, and with a vegetable peeler remove the strings of the beans.
This fasolakia yiahni recipe, which serves 4 persons, takes 15 minutes to prepare and 45 minutes to cook. Ideal for vegans.
Fasolakia Yiahni - Ingredients
- 1 kilo of green beans, fresh or frozen
- 70 g of olive oil
- 1 big onion, finely chopped
- 3 potatoes, cut
- 4 – 5 ripe fresh tomatoes, peeled
- 1 tablespoon of tomato paste
- Salt and freshly ground black pepper
- ½ teaspoon of oregano
- 2 cups of water
- 125 g of fresh parsley, finely chopped
Fasolakia Yiahni - How to Make
- Start this green beans with potatoes recipe by washing the beans well with fresh water and leaving them in a colander to drain.
- Heat the olive oil in a pot and sauté the onion until it becomes translucent.
- Add the beans and the potatoes and mix for 3 – 5 minutes.
- Season with salt and pepper and oregano.
- In a food processor blend the tomatoes with the tomato paste.
- Add them to the beans, as well as some water to cover them.
- Bring to boil, cover with lid, lower heat, and simmer for about 45 minutes or until potatoes are soft and sauce is thick.
- Add the parsley before the end and mix.
- Serve while hot.