Middle Eastern · Dinner
Mixed Bean and Vegetable Stew
A Middle Eastern stew of cannellini and chickpeas simmered with tomato, carrot, celery, and warming cumin and coriander until the beans turn creamy and the broth thickens. Finished with lemon juice, olive oil, and parsley, served with warm pita bread.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
407Calories
15.8gProtein
12.1gFat
59.4gCarbs
10.1gSugar
17.2gFiber
984mgSodium
0mgChol
1.8gSat Fat
1052mgPotassium
152mgCalcium
5.8mgIron
0mcgVitamin B12
25mgVitamin C
vegan
vegetarian
high-fiber
low-calorie
mediterranean
vegan
gluten-free
low-calorie
Instructions
1
Prep
Dice the onion, carrot, celery, and tomato; mince the garlic; drain and rinse the cannellini beans and chickpeas.
2
Sauté
Warm the olive oil in a medium saucepan over medium heat and cook the onion, carrot, and celery for 5 minutes until translucent and soft.
3
Bloom
Stir the garlic, cumin, coriander, and smoked paprika into the pan and cook for 1 minute until fragrant.
4
Simmer
Add the tomato, tomato paste, vegetable stock, cannellini beans, and chickpeas; bring to a gentle simmer over medium-low heat and cook uncovered for 25 minutes until the broth thickens.
5
Finish
Remove from heat, stir in the lemon juice and parsley, then season with salt and black pepper to taste.
6
Plate
Ladle the stew into a bowl and serve alongside the warmed pita bread.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz180g, about 3/4 cup drained cannellini beans
- 7 oz100g, about 1/2 cup drained chickpeas
- 11 onion
- 4 cloves4 cloves garlic
- 22 small carrot
- 22 celery stalk
- 11 tomato
- 2 tbsp2 tbsp tomato paste
- 2 cup480ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground coriander
- 1/2 tsp1/2 tsp smoked paprika
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
- 11 pita bread, to serve
