5.0 from 156 votes
Lebanese Bean Stew
This one pot Lebanese bean stew is so easy to make and loaded with flavor. This weeknight meal is perfect for freezer dinners and is made with fresh and tasty ingredients.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6 servings
Calories: 143 kcal
Course:
Main Course
Cuisine:
Lebanese
Ingredients
- 2 tablespoons olive oil
- ¼ cup fresh cilantro chopped (plus more for serving)
- 3 garlic cloves minced
- ½ teaspoon crushed red pepper
- 3 ounces tomato paste
- 2 ounce canned diced tomatoes
- 2 ounce can white beans
- 1 pound chicken breast
- 2 bay leaves
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon 7 Spice
- Lebanese rice for serving
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.
Cup of Yum
Notes
- Storage: Keep any leftovers in an airtight container in the fridge and they will keep for around 4 days. You can also freeze the stew and it will keep for up to 3 months.
- Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
- * Please note the nutrition label does not include the rice.
- Instead of tomato paste, you can use one extra (15-ounce) can of diced tomatoes or one extra (15-ounce) can of tomato sauce.
- Instead of 7 Spice, you can substitute any mix of paprika, cumin, coriander, ground cloves, nutmeg, cardamom and cinnamon
- To make it vegan, just leave the chicken out. You can add other vegetables like potatoes, cauliflower, eggplant or zucchini.
Nutrition Information
Calories
143kcal
(7%)
Carbohydrates
4g
(1%)
Protein
17g
(34%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Cholesterol
48mg
(16%)
Sodium
595mg
(25%)
Potassium
429mg
(12%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
383IU
(8%)
Vitamin C
5mg
(6%)
Calcium
12mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 143
% 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.