Braised Green Beans Recipe—Fasolakia—with high-Phenolic Olive Oil
- May 8, 2024
- 5 min read
Updated: May 15
Braising using high-phenolic extra virgin olive oil
Braising is a cooking technique that involves searing food (such as meat, fish, or vegetables) at a high temperature in fat, then slowly cooking it in a covered pot with a small amount of liquid. This method results in tender, flavorful dishes with rich, concentrated flavors. Braising is often used for tougher cuts of meat or vegetables that benefit from long, slow cooking to break down tough fibers and develop complex flavors.
Braising is a technique that perfectly complements the use of olive oil and is a cornerstone of the authentic Mediterranean diet. While in many places green beans are often relegated to a side dish, in Greece, they take center stage. There are few culinary delights that can surpass the taste of braised green beans cooked in this traditional manner. Delicious, nutritious, and vegetarian, it's no wonder that green beans prepared this way hold such a special place in Greek cuisine.
PJ Kabos Olive Oil Recipe & Video: Braised Green Beans—Fasolakia—with High-Phenolic EVOO
Vegetable—main dish
Serves: 4
PJ KABOS Extra Virgin Olive Oil used: Family Reserve High Phenolic—Medium (white tin)
Ingredients
2 pounds (1 kilogram) green beans, fresh (or frozen)
2 medium onions, sliced
3 potatoes, cut into chunks (large bite sizes)
1 cup PJ Kabos Extra Virgin Olive Oil
6 tablespoons tomato paste
parsley, to taste
salt, to taste
1 to 2 cups cold water, depending on the beans
Preparation
Prior to cooking: Rinse the fresh beans under cold water. Drain. Snap off the tips at both ends and pull off any strings. (Note: good quality frozen beans may also be used. They do not require any prep work so are a great time-saver.)
Place the fresh beans in a large bowl, cover with cold water and leave in the refrigerator for several hours. This rehydrates the beans.
Cooking the beans: Pour PJ Kabos Extra Virgin Olive Oil into a large pot. Sauté the copped onions. Cut up the potatoes and sprinkle with pepper (not salt). Add potatoes to the onions. Add the tomato sauce and chopped parsley. Stir for 2 to 3 minutes. Handful by handful, add the beans to the pot and mix with the sauce and potatoes. Add 1 to 2 cups of cold water (depending on the beans). Bring just to a boil, then turn the heat to low and simmer for about 40 minutes, or until the beans are tender. During the last few minutes add salt and if there is too much water left in the pot, uncover and reduce it over medium heat for 10 to 15 minutes—there should be very little water left—just delicious PJ Kabos Extra Virgin Olive Oil infused with the tomato, onion, spices and green bean’s cooking juices.
Serving suggestion: Serve with a side of olives, Feta cheese, and fresh bread—this food begs to have fresh bread dunked within its olive oil juices!
Kali Orexi—Happy Eating!
The Most Recent Harvest (2025–26)
Please note: Phenolic levels and profiles vary with each harvest.
Extremely High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 995 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 14+ mg/20 g (far above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot
Secondary Use: Finishing, Vinaigrettes
Taste Intensity: Robust +
Very High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 699 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 10+ mg/20 g (well above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot, Finishing
Secondary Use: Baking, Cooking
Taste Intensity: Robust
High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 7+ mg/20 g (more than meets the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
High-Phenolic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 5+ mg/20 g (meets the EU health claim threshold)
No Pesticides
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
Extra Virgin Olive Oil
Phenols 250-300 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 3+ mg/20 g (below the EU health claim threshold; still an excellent EVOO)
No Pesticides
Kosher
Primary Use: Cooking, Baking
Secondary Use: Finishing
Taste Intensity: Delicate
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional high-phenolic extra virgin olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
How phenolic compounds support heart, brain, metabolic, joint, and whole-body vitality across the years.
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
A simple guide to the phenolic compounds in olive oil — what phenols and polyphenols are and why they contribute to olive oil’s flavor, stability, and potential health benefits.
VII. What Is a Daily Phenolic Shot of Olive Oil and What Is the EU “Health Claim” Concerning It? | PJ Kabos Guide
How phenolic content varies from oil to oil and from harvest to harvest — and how to choose an olive oil that meets the EU Health Claim.
A clear look at whether extra virgin olive oil contains heavy metals, microbes, or allergens — and how its natural composition, along with laboratory testing, helps us understand what is — and is not — present.
A clear introduction to tasting notes and flavor in extra virgin olive oil — exploring how these natural characteristics arise from the olive, and how bitterness and pungency shape the oil’s character and overall tasting experience.
A thoughtful exploration of aroma and appearance in extra virgin olive oil — how scent prepares the palate, how visual cues can mislead, and how these first impressions shape the tasting experience.
Subscribe and stay tuned — more chapters coming soon.
Please enjoy having a look around our websites and PJ Kabos Amazon Store for more about our many high-phenolic olive oils, recipes, history, etc.
And follow along with us on Instagram for photos concerning olive oil production, our groves in Greece, articles about olive oil, family history and more.
Please note: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
PJ Kabos High-Phenolic Extra Virgin Olive Oil: For those who want to be good to their bodies.
Comments