Jordan Upside Down Green Beans

May 22, 2023May 22, 20230 1
Jordan Upside Down Green Beans recipe for a healthy and tasty meal
in Vegetarian

Prep

15 min

Cook

60 min

Ready In

75 min

Level

Easy

Rating

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Ingredients

2 cups rice , basmati
500 g green beans
1/4 cup oil , corn
1 onion , finely chopped
3 garlic cloves , crushed
1 green pepper , finely chopped
2 teaspoons salt
1/2 teaspoon pepper
2 teaspoons ground coriander
3 cups stock , chicken , beef , vegetable

Nutrision Information

Servings Per Recipe
8
Calories
286
Sugar
3g
Fat
8g
Jordan upside down green beans is a classic Middle Eastern comfort dish consisting of green beans and rice cooked in one pot. The dish is called upside down because after cooking, the beans are on top of the rice. This hearty recipe is often served as a side dish or a main course and is popular in Jordan and other Middle Eastern countries. The sauteed onions and spices give the green beans a delicious flavor, while the rice provides a great source of carbs. Serve this dish hot with a side of bread or even salad for a healthy and satisfying meal.

Instructions

1.Preheat the oven to 180°C.
2.Wash the green beans and cut off the tips.
3.In a large oven-safe skillet, heat the corn oil over medium heat.
4.Saute onion, garlic and green pepper until onions are soft.
5.Add green beans, salt, pepper, and coriander and stir until beans and spices are evenly mixed.
6.Pour in chicken, beef, or vegetable stock and bring to a boil.
7.Pour the rice over the beans evenly,
8.cover the skillet with a lid or foil and bake the skillet in the oven for 45 minutes or until rice has absorbed the liquid and become tender.

PROS

This dish is budget-friendly, gluten-free, and dairy-free.

The beans provide a great source of fiber, vitamins K and C, and folate
They are low in calories and full of nutrients.

CONS

Green beans contain oxalates, which can cause kidney problems in individuals with kidney disorders.

Large intake of green beans can cause bloating, gas, and stomach cramps.

HEALTH & BENEFITS

Green beans may promote healthy digestion, help manage diabetes, and reduce the risk of heart diseases.
They are rich in antioxidants, iron, and magnesium.
A 30 g serving of rice provides 0.9 g of protein and 50 g of carbohydrates.
It is a great source of energy and fiber.

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