Iraqi white bean stew (fasoulia)

Name: Iraqi white bean stew (fasoulia)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Middle Eastern
Ingredients: Rapeseed oil, for frying; 2 brown onions, peeled and finely chopped; Salt; ½ tsp ground black pepper; ½ tsp ground cinnamon; 1 tsp ground allspice; ½ tsp ground cumin; 50g fresh coriander, picked, stalks finely chopped; 1 x 400g tin chopped tomatoes; 2 x 400g tins cannellini beans, drained and rinsed; 1 lemon, zested, and juiced, to give about 3 tbsp lemon juice; Rice to serve

4 steps

Prep:10minCook:30min

Amina uses a pre-bought Iraqi seven-spice mix called baharat in her recipe, which you could use instead of the spices in mine. Prep 10 min Cook 30 min Serves 4

Updated at: Thu, 16 May 2024 18:31:49 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories176.8 kcal (9%)

Total Fat1.5 g (2%)

Carbs27.4 g (11%)

Sugars4 g (4%)

Protein10.1 g (20%)

Sodium350 mg (17%)

Fiber11.4 g (41%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

rapeseed oil

for frying

2brown onions

peeled and finely chopped

salt

½ tspground black pepper

½ tspground cinnamon

1 tspground allspice

½ tspground cumin

50gfresh coriander

picked, stalks finely chopped

1 x 400gtin chopped tomatoes

2 x 400gtins cannellini beans

drained and rinsed

1lemon

zested, and juiced 3 tbsp lemon juice

rice

to serve

Instructions

Step 1

Heat three tablespoons of oil in a large, heavy-bottomed saucepan on a medium heat. Once hot, add the onions, a teaspoon of salt, the black pepper, cinnamon, allspice, cumin and coriander stalks, and cook, stirring occasionally, for 20 minutes, until soft and dark. Keep an eye on it, because you don’t want the onions or spices to catch.

Step 2

When the mix is soft and sweet-smelling, add the tomatoes, beans and 200ml water, bring up to a boil, then simmer for 10 minutes.

Step 3

In a bowl, mix two tablespoons of rapeseed oil, the coriander leaves, lemon zest and juice, and a quarter-teaspoon of salt.

Step 4

To serve, divide the stew between four bowls and top with a generous spoonful of the coriander and lemon oil.