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Egyptian White Bean Stew (Fasoolia Baida)
Try white bean stew for a hearty, healthy one-pot meal! This gorgeous stew features tender white beans in a deliciously spiced tomato broth.
Prep Time
10 mins
Cook Time
1 hr 10 mins
Soaking Time
4 hrs
Total Time
5 hrs 55 mins
Servings: 6
Calories: 393 kcal
Course:
Side Dish
Cuisine:
Egyptian
Ingredients
- 1 lb dry white beans soaked 4 hours minimum or overnight
- 1 tbsp butter
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 2 tsp kosher salt
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 tsp black pepper
- 1 tsp ground cinnamon
- 6 oz tomato paste
- 8 oz tomato puree or pasatta
- 2 1/2 cups water
- 1 tbsp Maggi seasoning or soy sauce
Optional
- 1 lb ground lamb
- 1 tbsp baharat spice blend
Instructions
- Cover the white beans with 2-inches of water and soak for minimum 4 hours or overnight.
- Over medium heat in a soup pot or Dutch oven melt the butter. Saute the onion for several minutes and add the garlic. Cook another minute and add the salt, cumin, coriander, black pepper and the tomato paste. Cook another 3 minutes, mixing everything together.
- Drain and rinse the beans then transfer to pot along with the tomato puree, water and Maggi seasoning.
- Bring to a boil, turn heat to low and simmer, covered, 90 minutes. Stir and check occasionally if more water is needed to not scorch the bottom.
- Meanwhile if adding the lamb: In a skillet over medium-high heat add the ground lamb and baharat spice blend. Brown the meat, stirring often until no longer pink. Drain any fat and set aside.
- Serve as is or with optional browned lamb stirred through to reheat before serving.
Cup of Yum
Notes
- Recipe adapted from my Egyptian friend, chef Ahmed Reda.
Nutrition Information
Calories
393kcal
(20%)
Carbohydrates
32g
(11%)
Protein
22g
(44%)
Fat
20g
(31%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
0.1g
Cholesterol
60mg
(20%)
Sodium
1118mg
(47%)
Potassium
1125mg
(32%)
Fiber
8g
(32%)
Sugar
7g
(14%)
Vitamin A
701IU
(14%)
Vitamin C
13mg
(14%)
Calcium
123mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 393
% Daily Value*
| Calories | 393kcal | 20% |
| Carbohydrates | 32g | 11% |
| Protein | 22g | 44% |
| Fat | 20g | 31% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 60mg | 20% |
| Sodium | 1118mg | 47% |
| Potassium | 1125mg | 24% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 701IU | 14% |
| Vitamin C | 13mg | 14% |
| Calcium | 123mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.