Light Romanian Green Bean Stew (Mâncare de Fasole Păstăi)
This light Romanian green bean stew, known as Mâncare de Fasole Păstăi, is brimming with fresh tomatoes, tender chicken, and a huge bunch of dill. It's a satisfying, high-protein meal under 300 calories, perfect for a healthy summer lunch.
- olive oil 1 tbsp
- large onion, finely chopped 1
- garlic, minced 3 cloves
- skinless, boneless chicken breast, cut into 2cm cubes 300g
- paprika 1 tsp
- ripe tomatoes, roughly chopped (or 1 can of chopped tomatoes) 500g
- fresh green beans, topped and tailed 600g
- vegetable or chicken stock 300ml
- large bunch of fresh dill, finely chopped 1
- salt and freshly ground black pepper to taste
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes, until softened and translucent. Add the minced garlic and paprika and cook for another minute until you can really smell it.
- 2
Add the cubed chicken breast to the pot. Season with salt and pepper and cook, stirring occasionally, until it's lightly browned on all sides.
- 3
Stir in the chopped tomatoes and the stock, scraping up any browned bits from the bottom of the pot. Bring the mixture to a gentle simmer.
- 4
Add the green beans, stir everything together, and cover the pot. Reduce the heat to low and let it simmer for about 20-25 minutes, or until the beans are tender but still have a slight bite.
- 5
Taste the stew and adjust the seasoning with more salt and pepper if needed. Make sure the chicken is cooked through.
- 6
Turn off the heat completely. Stir in the generous amount of fresh dill. Let it sit for a few minutes for the flavours to meld before serving.
This stew, Mâncare de Fasole Păstăi, is pure Romanian summer in a bowl. My mum made this every August, when the garden was overflowing with green beans and the tomatoes were so ripe they’d split if you looked at them too hard. The whole house would fill with the sweet smell of simmering tomatoes and, most importantly, the fresh, almost grassy scent of a massive bunch of dill. It’s a simple, humble dish that celebrates vegetables at their absolute peak.
Unlike heavy winter stews, this one is light, brothy, and vibrant. The sauce isn’t thick and heavy; it’s a flavourful broth created by the tomatoes and stock, perfect for soaking up with a piece of good bread. The traditional version is often vegetarian, but I’ve found that adding a bit of lean chicken breast turns it into a complete, balanced meal that keeps me full for hours without feeling weighed down. It’s exactly the kind of food I want to eat when I’m focused on my health goals but refuse to eat boring meals.
The key to its magic is simplicity and the quality of the ingredients. Don’t be shy with the dill, it’s not just a garnish here, it’s a primary flavour. Using fresh, in-season green beans and ripe, juicy tomatoes makes a world of difference. It’s a dish that proves healthy eating isn’t about deprivation; it’s about making smart, delicious choices with real food.
Serving & Storage
I love this stew served warm just as it is, maybe with a dollop of thick Greek yogurt on top for a creamy tang. It doesn’t need much else, as the chicken and beans make it a complete meal. If you want something extra, a small slice of wholegrain sourdough for dipping into the broth is perfect.
This stew keeps beautifully. Store any leftovers in an airtight container in the fridge for up to 3 days. The flavours actually get even better overnight. Reheat it gently on the stove until warmed through.
Easy Variations
For a completely vegetarian version, leave out the chicken. To keep the protein high, you could add a can of cannellini beans or chickpeas during the last 10 minutes of simmering. If you’re not a fan of dill (though I can’t imagine why!), you could use fresh parsley instead, but the character of the dish will change quite a bit. A pinch of dried thyme added with the onions also works nicely.
Frequently asked questions
When do I add the dill?
Right at the end, after the heat is off. Dill cooked for any length of time loses its perfume and the stew tastes flat.
Can I use frozen green beans?
Yes, and there is no need to thaw them. Add them straight to the pot and allow a few extra minutes for the liquid to come back up to a simmer.
Can I make it vegetarian?
Leave out the chicken and use vegetable stock. The beans, tomato and paprika carry the dish perfectly well on their own.
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