3 Quick and Easy Greek Vegetarian Recipes
I make these 3 dishes all the time. When these vegetables are in season and I have time, I use fresh, otherwise I always keep frozen green beans and peas in my freezer and make them that way. Studies have shown that frozen vegetables maintain their nutritional value, however fresh, in season vegetables that haven’t been sitting in a grocery store for days, preferably from the farmers market is the best choice.
As you will see all three dishes have the same basic sauce and instructions, you just change the herbs you use. For example green beans go well with parsley, while peas go well with dill. I also have frozen herbs always in my kitchen; they work well in cooked dishes.
We eat this with feta and some bread. And remember these recipes are ideal for kids; my 3 ½ year old son has been eating these dishes since he was one. Before that, I would make him a modified Greek baby vegetarian meal, by steaming all the ingredients (for example green beans, parsley, onion etc.) and then adding a bit of olive oil.
The calorie count is about 300-350 calories for 1 serving. All 3 recipes make about 3 servings.
These dishes are even better the next day and they are usually consumed at room temperature.
Green Beans in Olive Oil and Tomato (Fasolakia Lathera)
INGREDIENTS
- 1 pound green beans
- 1 sliced onion
- 1/2 cup olive oil
- 10 oz. chopped tomatoes (fresh or canned) with their juice.
- 1 large chopped potato
- Parsley
- Salt/Pepper
INSTRUCTIONS
1. Sauté the onions for a few minutes in medium pot with the oil.
2. Add the tomatoes, salt, pepper, and parsley and let it come to a boil.
3. Add the green beans and potato and let them simmer until soft and tender about an hour.
You can add carrot as well. Steam for a few minutes before adding it to the pot.
Peas in Olive Oil and Tomato (Arakas Latheros)
INGREDIENTS
- 1 pound peas
- 1 -2 spring onions (or 1 regular onion)
- 10 oz. chopped tomatoes (fresh or canned) with their juice.
- 1-2 carrots sliced
- 1/3-1/2 cup olive oil
- Chopped fresh dill
- Salt/pepper
INSTRUCTIONS
1. Sauté the onions for a few minutes in medium pot with the oil.
2. Add the tomatoes, ¼ cup water, salt, pepper, parsley and let it come to a boil.
3. Add the peas, if the peas are not covered with the sauce, add a bit of water. Let it simmer until soft and tender about an hour.
Steam the carrots for a few minutes before adding to the pot.
Okra in Olive Oil and Tomato (Bamies Latheres)
INGREDIENTS
- 1 pound okra
- 10 oz. chopped tomatoes (fresh or canned) with their juice.
- 1 onion chopped
- 1/2 cup olive oil
- Parsley
- Salt/Pepper
INSTRUCTIONS
1. Sauté the onions for a few minutes in medium pot with the oil.
2. Add the tomatoes, ¼ cup water, salt, pepper, parsley and let it come to a boil.
3. Add the okra, making sure they are well covered with the sauce and let it simmer until soft and tender about an hour.
* If you are using fresh okra you’ll need to peel the tip where the stalk is, without cutting it off so that the seeds do not pour out while cooking. Then you let them sit in vinegar for an hour.
I recently had my gallbladder removed and am trying to eat a healthier diet. I love Greek food! Unfortunately, I have GERD and cannot eat tomatoes without getting horrible reflux. Do you have any suggestions for a replacement? Thanks!
Does each recipe make one serving or three servings?
Hi Elena. I am trying to learn to cook Mediterranean meals for my family. My husband, has developed high blood pressure, my father-in-law is diabetic and has heart issues, my mother-in-law has Alzheimer’s and heart disease, and I have Fibromyalgia and Insulin resistance problems. I usually cook low carb meals, because my husband preferred a very loose keto style diet. Since his blood pressure has become an issue, I’ve decided this way of eating seems to be more beneficial for my entire family. My dilemma is that my husband doesn’t like tomatoes, unless they are blended. If I blend every single tomato that is called for in a recipe then it seems to reason that we will be eating a lot of soups. How can I incorporate these recipes into our lives, and do you have cookbook with quick and easy recipes that I can buy?
Are there certain fresh tomatoes I should use in these dishes? For example, roma or cherry tomatoes.
Hi Charissa, Generally beefsteak tomatoes are fine and roma too. Not cherry.
Does the cooking time change at all if you are using frozen?
No, not that much.
Would you eat one serving of one of these dishes alone as an entire meal? Would you add bread?
Hi, Laura. Yes typically you have a large bowl of vegetables, with a slice of braed and feta cheese. You can find updates versions of the above recipes using search on the blog
I was wondering if I could make the okra lathera with cut frozen okra, since it’s the only kind I can find locally. Thanks, I love your website!
Hi Susanne, I would try this recipe instead as the okra is cut to avoid the liquids coming out. You are basically roasting instead stewing: https://www.olivetomato.com/greek-roasted-okra-with-feta-mint-and-cherry-tomatoes-bamies-sto-fourno/
Potatoes in fasulia lathera? never heard of it.
Mm mmm. I LOVE okra and have just been planting seeds. I do t think I will wait for them to grow though. Gonna buy some and cook this right now!
Good Luck Lynnie!