Loubia - Morrocan White Bean Stew

• 份量: 2 servings
• 准备时间: 5 minutes
• 总时间: 30 minutes

配料

2 tbsp olive oil

1 onion (,finely chopped)

3 cloves of garlic (,finely chopped)

4 ripe tomatoes (,chopped)

1 tsp ground cumin

1 tsp paprika powder

½ tsp smoked paprika powder (optional)

⅓ tsp turmeric

1 tbsp tomato paste

dash of salt & black pepper

1 can (15oz) canned white beans (Cannellini, Navy, Great Northern)

1 cup veggie broth

¾ cup dry white beans (Cannellini, Navy, Great Northern)

1 ½ - 2 cups veggie broth

步骤

Conventional Pot (Stove Top)

Heat olive oil in a large pot or pan over medium heat.

Add onion and garlic and fry while constantly stirring until onion is translucent.

Add fresh tomatoes and let simmer for about 5 minutes or until tomatoes are soft.

Add the spices (paprika, smoked paprika, ground cumin, turmeric, salt & black pepper) and cook for another minute for the spices to release their flavors.

Once the tomatoes are really soft, add the veggie broth, tomato paste and drained canned beans.

Let the mix simmer for another 5-10 minutes until the stew starts to thicken. Taste and adjust seasoning.

Top with fresh herbs (cilantro, parsley) and enjoy with some pita or naan bread.

Instant Pot

Start by soaking the dry white beans in water overnight. Cover them with water by 2 inches.

Set your instant pot on sauté mode. Add olive oil, onion and garlic and cook over medium heat until onion is soft and translucent.

Add fresh tomatoes and let simmer for about 5 minutes or until tomatoes are soft.

Add the spices (paprika, smoked paprika, ground cumin, turmeric, salt & black pepper) and cook for another minute for the spices to release their flavors.

Once the tomatoes are soft, add the veggie broth, tomato paste and drained soaked beans.

Secure the lid, set the instant pot on high and pressure cook for 17 minutes (don't forget to turn the pressure release handle into "sealing position").

Once the time is up, let natural release for 15 minutes (simply leave the pressure release switch in the sealed position when the cook time ends for another 15 minutes).

Then quick release by moving the release handle into “venting position”.

You should now be left with soft beans in a thick sauce. If the sauce is still quite watery, press saute mode again and let simmer until the sauce thickens.

Taste and adjust seasoning.

Top with fresh herbs (cilantro, parsley) and enjoy with some pita or naan bread.

营养

• 每份大小: 1 .
• 卡路里: 221 kcal
• 总脂肪: 15 g
• 饱和脂肪: 2 g
• 不饱和脂肪: 12 g
• 钠: 82 mg
• 总碳水化合物: 21 g
• 膳食纤维: 6 g
• 总糖: 11 g
• 蛋白质: 4 g