Recipes · Hungarian · Stews
Főzelék (Hungarian Green Bean Stew)
One serving has 318 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin K (117%), riboflavin (40%), manganese (34%), vitamin C (34%), thiamin (29%) and pyridoxine (28%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (327 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 200 g Green beans, raw
- 10 g Vegetable oil
- 15 g Flour, all-purpose
- 60 g Milk, whole
- 30 g Sour cream
- 3 g Garlic, raw
- 5 g Vinegar, white
- 3 g Sugar
- 1 g Salt
- 0.1 g Black pepper
Method
- Trim and cut the green beans into short lengths and boil in salted water for 8-10 minutes until just tender; drain, reserving a little of the cooking water.
- Heat the oil in a pot, stir in the flour, and cook for a minute to make a light roux, then whisk in the milk and a splash of the reserved cooking water until smooth.
- Add the cooked beans, garlic, vinegar, sugar, salt and pepper, and simmer for 5 minutes until slightly thickened.
- Stir in the sour cream and warm through gently without boiling hard.
- Serve hot as a side, or with a fried egg or sausage on top for a light main.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 318 kcal | 15% |
| Carbohydrates | 33.7 g | |
| Water | 264 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 8 g | 17% |
| Tryptophan | 0.1 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.62 g | |
| Lysine | 0.46 g | |
| Methionine | 0.15 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.36 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.43 g | |
| Histidine | 0.19 g | |
| Fat | 18.4 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 6.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.5 g | |
| Saturated | 5.8 g | |
| Trans-Fats | 0.31 g | |
| Cholesterol | 23.7 mg | |
| Calcium | 181 mg | 18% |
| Copper | 0.19 mg | 21% |
| Iron | 2.9 mg | 16% |
| Magnesium | 63.3 mg | 20% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 170 mg | 24% |
| Potassium | 568 mg | 12% |
| Selenium | 10.1 µg | 18% |
| Sodium | 436 mg | |
| Zinc | 0.94 mg | 12% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 98.4 µg | 25% |
| Cobalamin (vitamin B12) | 0.33 µg | 14% |
| Choline | 45.7 mg | 11% |
| Vitamin A | 135 µg | 19% |
| Vitamin C | 25.6 mg | 34% |
| Vitamin D (D2 + D3) | 30.6 IU | 5% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 105 µg | 117% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.