Turkish · Lunch · Dinner
Turkish White Bean Stew
Kuru Fasulye
Tender white beans simmered slowly in a rich tomato and pepper sauce with soft onions and a hint of chilli and mint. This meatless version of Turkey's beloved comfort stew is hearty, high in fibre and naturally plant-based.
- Prep
- 15 min
- Cook
- 140 min
- Total
- 155 min
- Serves
- 4
Calories come from: Carbs 64% · Fat 16% · Protein 20%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 1 2/3 cups300 gdried white beans (cannellini or great northern)
- 6 cups1,500 gwater, for soaking
- 4 1/4 cups1,000 gwater, for cooking
- 1 1/2 tbsp20 golive oil
- 1 large150 gonion, finely chopped
- 1 medium120 ggreen pepper, chopped
- 2 cloves6 ggarlic, minced
- 3 tbsp48 gtomato paste
- 2 medium250 gripe tomatoes, grated
- 1 tspred pepper flakes (pul biber)
- 1 tspdried mint
- 1 tsp6 gsalt
- 1/2 tspblack pepper
- 1/4 cup10 gfresh flat-leaf parsley, chopped (optional)
Steps
- 1
Rinse the dried beans and pick out any stones or broken beans.
- 2
Put the beans in a large pot with the soaking water and bring to a boil.
- 3
Boil for 2 minutes, then turn off the heat, cover and leave to stand for 1 hour.
- 4
Drain the beans and discard the soaking water.
- 5
Heat the olive oil in the same pot over medium heat.
- 6
Add the onion and green pepper and cook for 6–8 minutes until soft.
- 7
Stir in the garlic and cook for 1 minute.
- 8
Add the tomato paste and stir for 1–2 minutes until it darkens slightly.
- 9
Add the grated tomatoes and cook for 3 minutes.
- 10
Add the drained beans, the cooking water, red pepper flakes and black pepper.
- 11
Bring to a boil, then lower the heat, cover and simmer gently for 60–75 minutes, stirring now and then.
- 12
Check that the beans are completely soft and creamy inside; undercooked beans are hard to digest, so keep simmering if any are firm.
- 13
Stir in the salt and dried mint, then simmer uncovered for 5–10 minutes until the sauce thickens.
- 14
Rest for 10 minutes off the heat, then serve sprinkled with parsley if using.
Swaps, storage and make-ahead
Swaps
- Use 2 cans (about 15 oz each) of drained, rinsed white beans instead of dried, skip the soaking and simmer for about 20–25 minutes.
- Replace the fresh grated tomatoes with 1 cup of canned crushed tomatoes when good fresh tomatoes are out of season.
- Swap the red pepper flakes for 1/2 tsp sweet paprika for a milder stew that kids may prefer.
- Use a red bell pepper instead of the green pepper for a slightly sweeter sauce.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days, reheating until steaming hot and adding a splash of water if it has thickened. It also freezes well for up to 3 months; thaw in the fridge before reheating.
Make ahead
Soak and boil the beans up to a day ahead and keep them drained in the fridge, or make the whole stew a day in advance, as the flavour often improves overnight.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Turkish White Bean Stew in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (851 g) | Per 100 g | |
|---|---|---|
| Calories | 346 kcal | 41 kcal |
| Protein | 18.4 g | 2.2 g |
| Carbohydrates | 57.5 g | 6.8 g |
| of which sugars | 7.2 g | 0.8 g |
| Fiber | 17.8 g | 2.1 g |
| Fat | 6.2 g | 0.7 g |
| of which saturated | 1 g | 0.1 g |
| Sodium | 632 mg | 74 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
