Zeytinyağlı Barbunya

Zeytinyağlı Barbunya is a traditional Turkish dish featuring tender red kidney beans simmered in olive oil with fragrant vegetables. This delightful vegetarian dish is not only healthy but also bursts with Mediterranean flavors, making it a perfect light dinner option.

Ingredients

• Red kidney beans - 200 grams (dry or 400 grams canned)
• Extra virgin olive oil - 4 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Tomato - 1 medium, diced
• Green bell pepper - 1 medium, diced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 200 milliliters
• Lemon juice - 1 tablespoon

Steps

1. If using dry kidney beans, soak them in water overnight, then drain. If using canned beans, rinse and set aside.
2. In a medium 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 diced carrot to the pot, cooking for an additional 3 minutes until the carrot starts to soften.
4. Stir in the diced tomato and green bell pepper, cooking for another 5 minutes until the vegetables are well combined.
5. Add the soaked or canned red kidney beans to the pot, followed by salt, black pepper, and water. Stir to combine everything well.
6. Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 20 minutes, stirring occasionally.
7. Once the beans are tender and the mixture has thickened slightly, remove from heat. Stir in the chopped parsley and lemon juice.
8. Serve warm or at room temperature, drizzled with a little extra olive oil if desired.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in antioxidants from tomatoes and parsley.

Tags