Fasoulia

Fasoulia is a hearty Lebanese bean stew, featuring tender white beans simmered with a rich tomato sauce and aromatic spices. This dish is not only flavorful but also packed with nutrients, making it a perfect main course for a healthy meal.

Ingredients

• Dried white beans - 150 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Tomatoes - 400 grams, diced (canned or fresh)
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Vegetable broth - 500 ml
• Parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Soak the dried white beans in water overnight. Drain and rinse before cooking.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and sauté for another minute until fragrant.
4. Stir in the diced tomatoes, carrot, and bell pepper. Cook for about 5 minutes until the vegetables start to soften.
5. Add the soaked beans, cumin, paprika, salt, and black pepper to the pot. Stir well to combine.
6. Pour in the vegetable broth, bring to a boil, then reduce the heat to low. Cover and simmer for 30-40 minutes, or until the beans are tender.
7. Taste and adjust seasoning if necessary. If the stew is too thick, add a little more broth or water.
8. Serve hot, garnished with chopped parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Contains antioxidants from tomatoes, which may help reduce inflammation.

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