Dfina Moroccan Bean Stew Food

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LOUBIA (MOROCCAN STEWED WHITE BEANS)



Loubia (Moroccan Stewed White Beans) image

Moroccan stewed white beans, also called loubia, are easy to make and super delicious with a zesty sauce of tomatoes, olive oil, spices, and herbs.

Provided by Christine Benlafquih

Categories     Dinner     Entree     Side Dish     Lunch     Soup

Time 1h15m

Yield 6

Number Of Ingredients 12

1 pound/500 g dry white haricot or cannellini beans (soaked overnight and drained)
3 ripe tomatoes ( grated )
1 medium onion (grated)
3 cloves of garlic (finely chopped or pressed)
2 tablespoons fresh parsley (chopped)
2 tablespoons fresh cilantro (chopped)
1 tablespoon salt
2 teaspoons paprika
2 teaspoons cumin
1 1/2 teaspoons ginger
Optional: 1/2 teaspoon cayenne pepper (or to taste)
1/2 cup olive oil

Steps:

  • Gather the ingredients.
  • Mix all ingredients in a pressure cooker.
  • Add 2 quarts (2 liters) of water, and bring to a simmer.
  • Cover, bring to pressure, then cook on pressure over medium heat for about 40 minutes, or until the beans are tender.
  • If the beans are still submerged in sauce, reduce the liquids until the sauce is thickened.
  • Adjust the seasoning if desired, and serve.
  • Enjoy!
  • Gather the ingredients.
  • Mix all ingredients in a large pot.
  • Add 2 quarts (2 liters) of water and bring to a simmer.
  • Cover and simmer the beans over medium heat for about 1 1/2 hours, or until the beans are tender and the sauce is thick and no longer watery.
  • If the liquids reduce too much during cooking, add a little water to prevent the beans from burning.
  • Adjust the seasoning if desired, and serve.
  • Enjoy!

Nutrition Facts : Calories 443 kcal, Carbohydrate 52 g, Cholesterol 0 mg, Fiber 13 g, Protein 19 g, SaturatedFat 3 g, Sodium 1078 mg, Sugar 5 g, Fat 19 g, ServingSize 4 to 6 servings, UnsaturatedFat 0 g

MOROCCAN VEGETABLE STEW



Moroccan vegetable stew image

This warming one-pot stew is packed with nourishing ingredients like fibre-full chickpeas and iron-rich lentils

Provided by Justine Pattison

Time 1h5m

Number Of Ingredients 18

1 tbsp cold-pressed rapeseed oil
1 medium onion, peeled and finely sliced
2 thin leeks, trimmed and cut into thick slices
2 large garlic cloves, peeled and finely sliced
2 tsp ground coriander
2 tsp ground cumin
½ tsp dried chilli flakes
¼ tsp ground cinnamon
400g can of chopped tomatoes
1 red pepper, deseeded and cut into chunks
1 yellow pepper, deseeded and cut into chunks
400g can of chickpeas, drained and rinsed
100g dried split red lentils
375g sweet potatoes, peeled and cut into chunks
juice 1 large orange plus peel, thickly sliced with a vegetable peeler
50g mixed nuts, such as brazils, hazelnuts, pecans and walnuts, toasted and roughly chopped
½ small pack coriander, roughly chopped, to serve
full-fat natural bio-yogurt, to serve (optional)

Steps:

  • Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
  • Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
  • Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.

Nutrition Facts : Calories 482 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 26 grams sugar, Fiber 15 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium

DFINA (MOROCCAN BEAN STEW)



Dfina (Moroccan Bean Stew) image

Provided by Florence Fabricant

Categories     dinner, casseroles, one pot, main course

Time 7h45m

Yield Eight to ten servings

Number Of Ingredients 16

1/2 pound dried chickpeas
1/2 pound dried baby lima beans
3 tablespoons olive oil
2 large onions, finely chopped
4 large cloves garlic, minced
2 pounds lean boneless lamb shoulder, cut in chunks
1 teaspoon ground coriander
1 teaspoon ground cumin
1/8 teaspoon ground saffron
16 medium-sized new potatoes, peeled
2 large carrots, peeled and cut in 2-inch chunks
4 eggs in their shells (optional)
Juice of one lemon
Salt and freshly ground black pepper
2 tablespoons toasted slivered almonds
2 tablespoons chopped fresh mint

Steps:

  • Place chickpeas and beans in a bowl, cover with water to a depth of 2 inches and soak at least 4 hours or overnight. Drain and rinse the beans.
  • Heat the oil in a heavy casserole. Add onions and saute until golden. Stir in the garlic, saute for a minute or so, then remove the vegetables from the casserole.
  • Preheat oven to 300 degrees.
  • Add lamb and saute until lightly browned. Stir in coriander, cumin and saffron. Stir in drained beans and the onion and garlic mixture. Tuck the potatoes, carrots and eggs (if using) among the other ingredients. Add 6 cups water. Bring to simmer.
  • Skim the surface of the casserole, then cover and place in oven. Bake mixture for 1 1/2 hours, then add lemon juice and season to taste with salt and pepper. Place a layer of foil over casserole and place the lid back on. Lower temperature to 250 degrees. Bake 6 hours or longer, until liquid has been absorbed but ingredients are still moist.
  • To serve, remove eggs, peel them, cut them in half and arrange them on top of the dfina. Sprinkle the dfina with toasted almonds and chopped mint.

Nutrition Facts : @context http, Calories 501, UnsaturatedFat 15 grams, Carbohydrate 44 grams, Fat 26 grams, Fiber 8 grams, Protein 24 grams, SaturatedFat 9 grams, Sodium 698 milligrams, Sugar 6 grams, TransFat 0 grams

STEWED MOROCCAN BEANS - TRADITIONAL LOUBIA RECIPE



Stewed Moroccan Beans - Traditional Loubia Recipe image

This easy-to-make Loubia recipe is a simple version of a classic Moroccan bean stew. It's made using cannellini beans and makes the perfect addition to any meal as a side dish or Moroccan starter. Also, this is entirely vegan.

Provided by Amber S Hoffman

Categories     Recipes

Time 25m

Number Of Ingredients 13

2 tbsp olive oil
6 garlic cloves, crushed/minced
1 small yellow onion, diced
3 tomatoes, diced
1 tsp paprika
2 tsp turmeric
1 tsp cumin
1 15-ounce can of cannellini beans, drained and rinsed
1 tbsp tomato paste
½ tsp crushed red pepper flakes
½ cup broth
Salt and pepper to taste
Herbs or chili to garnish

Steps:

  • Warm oil in a medium-sized dutch oven or large saucepan.
  • Add onions and garlic, and soften for 2-3 minutes.
  • Add tomatoes and mix well.
  • Add turmeric, cumin, paprika, salt, and pepper, and cook for 2-3 minutes.
  • Add in the drained beans, and coat with the spice mixture.
  • Add the broth and stir. Cook for 10 minutes until the beans have reached temperature.
  • Add tomato paste and crushed red pepper.
  • Stir, and check for seasoning. Adjust to taste.
  • Serve with a side of crusty bread, and garnish with parsley, cilantro, or fresh chili.

Nutrition Facts : Calories 402 calories, Carbohydrate 44 grams carbohydrates, Cholesterol 26 milligrams cholesterol, Fat 17 grams fat, Fiber 10 grams fiber, Protein 22 grams protein, SaturatedFat 4 grams saturated fat, ServingSize 1, Sodium 942 milligrams sodium, Sugar 6 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 10 grams unsaturated fat

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