Middle Eastern & North African · Lunch · Dinner
Moroccan White Bean Stew
Loubia
Tender white beans simmered in a garlicky tomato sauce with cumin, paprika and ginger, finished with fresh parsley and cilantro. A warming, protein-rich Moroccan staple made in one pot with just a spoonful of olive oil.
- Prep
- 15 min
- Cook
- 40 min
- Total
- 55 min
- Serves
- 4
Calories come from: Carbs 63% · Fat 18% · Protein 19%
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Ingredients
For 4 servings- 2 cans (15 oz each), drained480 gWhite beans (cannellini or navy), canned, drained and rinsed
- 1 tbsp14 gOlive oil
- 1 large150 gOnion, grated
- 4 cloves12 gGarlic, minced
- 3 medium360 gRipe tomatoes, grated (skins discarded)
- 1 tbsp16 gTomato paste
- 2 tsp5 gSweet paprika
- 1 1/2 tspGround cumin
- 1/2 tspGround ginger
- 1/2 tspGround turmeric
- 1/4 tspCayenne pepper (optional)
- 1/2 tspSalt
- 1/4 tspBlack pepper
- 1/4 cup15 gFresh flat-leaf parsley, chopped
- 1/2 cup8 gFresh cilantro, chopped
- 1 cup240 gWater
Steps
- 1
Heat the olive oil in a large pot over medium heat.
- 2
Add the grated onion and cook for 5 minutes, stirring, until soft and golden.
- 3
Stir in the garlic, paprika, cumin, ginger, turmeric and cayenne (if using) and cook for 1 minute until fragrant.
- 4
Stir in the tomato paste and cook for 1 minute.
- 5
Add the grated tomatoes, bring to a simmer and cook for 10 minutes until the sauce thickens slightly.
- 6
Add the drained beans, water, salt, black pepper and half of the parsley and cilantro.
- 7
Bring back to a gentle simmer, cover partly and cook for 20 minutes, stirring now and then.
- 8
Mash a few beans against the side of the pot to thicken the sauce, then simmer uncovered for 3 more minutes.
- 9
Taste, add a little more cumin or black pepper if you like, then sprinkle with the remaining parsley and cilantro and serve hot.
Swaps, storage and make-ahead
Swaps
- Use canned chickpeas instead of white beans for a firmer, nuttier stew.
- Swap the fresh grated tomatoes for 1 1/2 cups of canned crushed tomatoes when tomatoes are out of season.
- Use all parsley instead of cilantro if you don't enjoy cilantro's flavour.
- Leave out the cayenne for a mild, kid-friendly version, or add a pinch more for extra heat.
Storage
Cool and 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 can be frozen for up to about 3 months, though the fresh herbs lose their brightness, so add a fresh handful after reheating.
Make ahead
Make the whole stew a day ahead, as the flavours deepen overnight, and keep back the final parsley and cilantro to sprinkle on after reheating. You can also grate the onion and tomatoes and mix the spices up to a day in advance and keep them covered in the fridge.
Nutrition values are for the recipe as written.
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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 (327 g) | Per 100 g | |
|---|---|---|
| Calories | 217 kcal | 66 kcal |
| Protein | 10.8 g | 3.3 g |
| Carbohydrates | 36 g | 11 g |
| of which sugars | 5 g | 1.5 g |
| Fiber | 8.5 g | 2.6 g |
| Fat | 4.5 g | 1.4 g |
| of which saturated | 0.7 g | 0.2 g |
| Sodium | 716 mg | 219 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
