Syrian · dinner, lunch

Fasolia bil Lahmeh (Syrian Green Beans with Minced Meat)

فاصوليه باللحمة

Fasolia bil Lahmeh (Syrian Green Beans with Minced Meat) — from Heba Nahhas l هبة نحاس's cooking video Watch how it’s made · 5:01

Video by Heba Nahhas l هبة نحاس on YouTube, in Arabic · Open on YouTube

45 minServes 4373 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

29 g protein, 9 g fibre and 15 g net carbs a serve from green beans braised with minced meat, garlic and coriander; a serve is rich in vitamin B12, vitamin K and zinc.

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Ingredients 7

Method

The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Put the minced meat in a pot with the ground coriander, crushed garlic, seven-spice and salt, and fry, breaking it up, until the meat is cooked and starts to brown in its own fat. 0:35
  2. Cut the green beans into short pieces; frozen beans are easier to cut while still frozen. 1:07
  3. Add the beans to the meat and stir. If the meat is lean and the pan looks dry, add a little oil or fat. Fry, stirring now and then, until the beans soften and change colour. 1:24
  4. Pour in as much water as you like for the sauce and stir in the tomato paste. Bring to the boil, then lower the heat. 1:46
  5. Simmer until the beans are tender and the sauce has thickened, then serve hot. 2:17

Tip. Serves about 4 (our estimate). In Aleppo it is eaten with vermicelli rice, which the video also shows; skip it or swap in cauliflower rice to keep the carbs low. Fresh beans work too and need a little longer.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy373 kcal1,560 kJ
Protein29 g58% of a day
Fibre9 g32% of a day
Carbohydrate24 g15 g net · 9.3 g sugars9% of a day
Fat20 g7.7 g saturated25% of a day
Sodium680 mg30% of a day

Where the energy comes from one serve

  • Net carbs 17%
  • Protein 33%
  • Fat 50%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High102%

2.4 µg a serve, mostly from lamb or beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K High94%

113 µg a serve, mostly from frozen green beans (95%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Zinc High48%

5.2 mg a serve, mostly from lamb or beef (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High48%

26 µg a serve, mostly from lamb or beef (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C High39%

35 mg a serve, mostly from frozen green beans (86%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High35%

0.6 mg a serve, mostly from frozen green beans (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High32%

5.7 mg a serve, mostly from frozen green beans (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate High26%

102 µg a serve, mostly from frozen green beans (81%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium High25%

103 mg a serve, mostly from frozen green beans (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-3 High25%

0.4 g a serve, mostly from lamb or beef (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium High21%

1010 mg a serve, mostly from frozen green beans (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium Source12%

157 mg a serve, mostly from frozen green beans (59%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E Source11%

1.7 mg a serve, mostly from frozen green beans (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A Source10%

94 µg a serve, mostly from frozen green beans (93%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 1
Vitamin D0%

0.1 µg a serve, mostly from lamb or beef (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Heba Nahhas l هبة نحاس; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.