Lebanese Bean Stew
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
6 servings
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Calories
143 kcal
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Course
Main Course
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Cuisine
Lebanese
Lebanese Bean Stew
Description
Lebanese Bean Stew features chicken cooked directly in a tomato-based broth involving tomato paste, canned diced tomatoes, and a blend of spices including 7 spice seasoning and crushed red pepper. Fresh cilantro and garlic provide herbal and pungent notes, while the white beans add a soft, creamy texture. Cooking the chicken whole allows it to absorb the flavors of the broth, which becomes a rich sauce when combined with shredded chicken meat and beans. The inclusion of bay leaves imparts subtle depth during simmering.
The stew delivers a comforting warmth from the spices and a hearty body from the beans and chicken. The cooking method keeps the chicken moist as it stews gently, melding the ingredients together. The dish is traditionally served over Lebanese rice pilaf, which helps soak up the flavorful broth and completes the meal with a contrasting texture.
Leftover stew keeps well refrigerated for several days and freezes effectively for longer storage. The recipe allows some flexibility: the 7 spice seasoning can be replaced with a similar blend of spices, and vegetables may be added to make a vegan version by omitting the chicken. This adaptability makes it useful for various dietary preferences and ingredient availability.
Ingredients
- 2 tablespoons olive oil
- ¼ cup cilantro chopped (plus more for serving, fresh
- 3 garlic minced, cloves
- ½ teaspoon crushed red pepper
- 3 ounces tomato paste
- 2 ounce diced tomatoes canned
- 2 ounce White beans canned
- 1 pound chicken breast
- 2 bay leaf
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon 7 spice seasoning
- rice for serving, Lebanese
Instructions
- In a heavy bottomed skillet over medium heat, heat the olive oil, then add the cilantro, garlic and crushed red pepper; cook until the mixture is fragrant, about 1 minute.
- Add the tomato paste and cook together with the cilantro mixture until well combined, about 1 minute. Add the diced tomatoes and 4 cups of water and stir until well blended to create a tomato broth.
- Reduce the heat to low, add the white beans, raw the chicken breast and bay leaves. Season with salt, pepper and 7 Spice and cook covered until the chicken is fully cooked, about 20 minutes.
- Remove the bay leaves from the pot and discard. Remove the chicken breast from the tomato broth, shred it and return it to the pot.
- Serve over traditional Lebanese rice pilaf and sprinkle fresh cilantro for garnish.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze the stew for up to 3 months.
- You can substitute the tomato paste with an extra can of diced tomatoes or tomato sauce for a slightly different texture.
- If 7 spice seasoning is unavailable, mix paprika, cumin, coriander, ground cloves, nutmeg, cardamom, and cinnamon as a replacement.
- To make a vegan version, omit the chicken and consider adding vegetables like potatoes, cauliflower, eggplant, or zucchini.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 143 kcal
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 4g | 1% |
| Protein | 17g | 34% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 48mg | 16% |
| Sodium | 595mg | 25% |
| Potassium | 429mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 383IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 12mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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