Hello food lovers, today we are going to try something super delicious from Morocco today. Let’s get started. Loubia Moroccan White Bean Stew, also known as Loubia b’Dersa, is a popular Moroccan dish made with white beans. It is a hearty and flavorful stew that combines the richness of beans with aromatic spices and herbs.
Loubia Moroccan White Bean Stew Recipe
The stew typically starts with dried white beans, such as cannellini or navy beans, which are soaked overnight and then cooked until tender. The beans are then combined with a fragrant base of sautéed onions, garlic, and a blend of Moroccan spices like cumin, paprika, turmeric, and cinnamon. Tomatoes and tomato paste are often added to lend a tangy sweetness to the stew.The stew is slow-cooked in vegetable or chicken broth, allowing the flavors to meld together and the beans to absorb the aromatic spices. It is usually served hot, garnished with fresh cilantro or parsley for a burst of freshness and lemon wedges for a citrusy tang.Loubia Moroccan White Bean Stew is a comforting and satisfying dish that is often enjoyed during colder months or as a main course for a vegetarian or vegan meal. It pairs well with crusty bread or steamed rice, and it is commonly served as part of a Moroccan mezze spread or as a standalone dish.Overall, Loubia Moroccan White Bean Stew is a delicious and nutritious option that showcases the flavors and culinary traditions of Moroccan cuisine.Here's a recipe for Moroccan Loubia, a delicious white bean stew:
Ingredients
- 2 cups dried white beans (such as cannellini or navy beans), soaked overnight and drained
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 2 tomatoes, diced
- 2 tablespoons tomato paste
- 4 cups vegetable or chicken broth
- Salt, to taste
- Fresh cilantro or parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until it becomes translucent and lightly golden, about 5 minutes.
- Add the minced garlic and sauté for another minute until fragrant.
- Add the cumin, paprika, turmeric, cinnamon, and cayenne pepper (if using). Stir the spices with the onion and garlic mixture for about 30 seconds to release their flavors.
- Add the diced tomatoes and tomato paste to the pot. Cook for a few minutes, stirring occasionally, until the tomatoes start to break down and release their juices.
- Add the soaked and drained white beans to the pot and pour in the vegetable or chicken broth. Stir well to combine all the ingredients.
- Bring the stew to a boil, then reduce the heat to low. Cover the pot and let the stew simmer gently for about 1 to 1 1/2 hours, or until the beans are tender and cooked through. Stir occasionally and check the liquid level, adding more broth if needed.
- Once the beans are cooked and the stew has thickened slightly, season with salt to taste.
- Serve the Moroccan Loubia hot, garnished with chopped cilantro or parsley. Squeeze fresh lemon juice over each serving for a tangy flavor. It pairs well with crusty bread or steamed rice.Enjoy your homemade Moroccan Loubia!
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Notes
Loubia Moroccan White Bean Stew offers several benefits due to its nutritious ingredients and cooking methods. Here are some of the benefits:
High in fiber: White beans, the main ingredient in Loubia stew, are an excellent source of dietary fiber. Fiber promotes healthy digestion, helps maintain bowel regularity, and contributes to a feeling of fullness, which can aid in weight management.
Rich in plant-based protein: White beans are also a great source of plant-based protein, making Loubia stew a satisfying and nourishing option for vegetarians and vegans. Protein is essential for building and repairing tissues, supporting muscle health, and maintaining a healthy immune system.
Nutrient-dense: Loubia stew contains a variety of spices, vegetables like onions and tomatoes, and herbs like cilantro or parsley, which contribute essential vitamins, minerals, and antioxidants. These nutrients play a crucial role in supporting overall health and well-being.
Low in fat: Loubia stew is typically prepared with minimal added fats, making it a relatively low-fat dish. This can be beneficial for individuals seeking to reduce their overall fat intake or maintain a healthy weight.
Antioxidant properties: The spices used in Loubia stew, such as cumin, turmeric, and cinnamon, are known for their antioxidant properties. Antioxidants help protect the body's cells from damage caused by harmful free radicals, which may contribute to chronic diseases and aging.
Versatile and customizable: Loubia stew can be adapted to personal preferences and dietary needs. It can be enjoyed as a standalone dish or paired with other foods like bread, rice, or salad. Additional vegetables, herbs, or spices can also be added to enhance the flavor and nutritional profile.
It's worth noting that the overall nutritional content of Loubia Moroccan White Bean Stew can vary depending on the specific ingredients and cooking methods used. However, when prepared with wholesome ingredients and enjoyed as part of a balanced diet, Loubia stew can be a nourishing and healthful choice.
Nutrition
Serving: 100g
Tried this recipe?Let us know how it was!
Lillian
Lillian loves to try her hands on new recipes. Don't let anyone convince you otherwise: food is the way to everyone's heart.
