Middle Eastern · side
Loubieh bi Zeit (Levantine Green Beans in Olive Oil)
لوبياء الزيت
Video by Roya Kitchen on YouTube, in Arabic · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A vegan side with 11 g net carbs and almost 5 g fibre a serve: green beans and tomatoes gently cooked in olive oil, rich in vitamin K and vitamin C.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
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.
- Finely chop the onion, garlic and coriander, and cut the beans into short pieces. 0:58
- Warm the olive oil in a pot over medium heat and cook the onion until soft and translucent. 1:14
- Add the garlic and coriander, season with salt and pepper and stir for a minute until fragrant. 1:36
- Stir in the tomato paste and let it cook into the oil for a few seconds. 2:20
- Add the green beans and the chopped tomatoes and toss well. Cover and cook on low heat, stirring now and then, until the beans are tender and the tomatoes have melted into the oil. 2:45
- Stir in the lemon juice, taste for salt and serve warm or at room temperature.
Tip. Serves about 4 as a side (our estimate). In Jordan, Lebanon and Syria it is eaten at room temperature with bread; add a can of chickpeas or serve with grilled meat for a full meal. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 24%
- Protein 7%
- Fat 69%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High58%
69 µg a serve, mostly from green beans (78%). 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.
Vitamin C High30%
27 mg a serve, mostly from green beans (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source19%
2.8 mg a serve, mostly from olive oil (70%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source17%
0.3 mg a serve, mostly from green beans (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source14%
57 µg a serve, mostly from green beans (73%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source10%
460 mg a serve, mostly from green beans (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
42 mg a serve, mostly from green beans (75%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 8
Iron9%
1.7 mg a serve, mostly from green beans (76%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-39%
0.1 g a serve, mostly from olive oil (73%). 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.
Vitamin A7%
67 µg a serve, mostly from green beans (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium5%
66 mg a serve, mostly from green beans (70%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc4%
0.5 mg a serve, mostly from green beans (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium2%
0.8 µg a serve, mostly from garlic (38%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. 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.
Vitamin B120%
0 µg a serve. 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.
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 Roya Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.