Moroccan Bean & Couscous Stew
Middle EasternPlant-richMedium (30–60 min)Meal prep
- Calories
- 609kcal
- Protein
- 33g
- Carbs
- 96g
- Fat
- 14g
- Total time
- 67min
Per serving · 24 min hands-on, 42 min waiting
Ingredients
Servings
- 119 g Pinto Beans
- 100 g Tomatoes
- 75 g Onions
- 75 g Vegetable Broth
- 60 g Chickpeas
- 50 g Soybeans
- 30 g Lemons
- 13 g Couscous
- 5 g Almonds
- 4 g Fresh Cilantro
- 4 g Tomato Sauce
- 3 g Olive Oil
- 3 g Fresh Ginger
- 2 g Garlic
- 1 g Cinnamon
- 1 g Paprika
- 0 g Turmeric
- 0 g Black Pepper
- 0 g Salt
about €1.93 per serving
Instructions
-
Prepare Ingredients
5 min hands-on
- Thinly slice onions and garlic.
- Finely chop ginger and cilantro leaves, reserving a few leaves for garnish.
- Juice the lemons and set aside.
-
Start the Base
1 min hands-on
- Heat olive oil in a large saucepan over medium heat.
- Add cinnamon and stir for about 1 minute until aromatic.
-
Cook Aromatics
3 min hands-on11 min waiting
- Add sliced onions and sauté for 8–10 minutes until softened and caramelized, stirring occasionally.
- Stir in garlic and ginger, cooking for another 2 minutes until fragrant.
-
Build Spice Layer
2 min hands-on2 min waiting
- Sprinkle in paprika, turmeric, and cinnamon, stirring to coat onions evenly.
- Add tomato sauce and cook for 2 minutes to thicken slightly.
-
Incorporate Liquids and Tomatoes
2 min hands-on1 min waiting
- Pour in vegetable broth and stir to deglaze the pan.
- Add chopped fresh tomatoes and bring to a gentle simmer.
-
Cook Soybeans
1 min hands-on18 min waiting
- Add green soybeans and lower heat to maintain a soft simmer.
- Cover and cook for 15–20 minutes until soybeans are tender.
-
Add Beans
2 min hands-on6 min waiting
- Rinse and drain pinto beans and chickpeas.
- Stir into the pot and simmer for 5–7 minutes until heated through.
-
Season and Adjust
1 min hands-on
- Stir in lemon juice and season with salt and black pepper to taste.
-
Prepare Couscous
2 min hands-on5 min waiting
- Prepare couscous according to package instructions.
- Fluff with a fork and set aside.
-
Toast Almonds
3 min hands-on
- Toast almonds in a dry skillet over medium heat for 2–3 minutes until golden brown.
-
Assemble and Garnish
3 min hands-on
- Spoon cooked couscous into bowls.
- Ladle spiced bean stew on top.
- Garnish with reserved cilantro leaves and toasted almonds.
- Cooking tips:
- For a smoother texture, mash a portion of the cooked beans before serving.
- Add a pinch of red chili flakes or cayenne pepper for a spicier dish.
- Maintain a gentle simmer to prevent beans from breaking apart.
- Add a splash of vegetable broth or water if the stew becomes too thick.
Nutrition per serving
| Energy | 609 kcal |
|---|---|
| Protein | 32.5 g |
| Carbohydrates | 95.8 g |
| Fat | 13.8 g |
| of which saturated | 1.4 g |
| Fiber | 15.0 g |