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Lebanese vegan bean stew recipe

Lebanese vegan bean stew recipe


  • Recipes
  • Dish type
  • Main course
  • Stew and casserole
  • Bean

This Lebanese tomato-based stew with red kidney beans and fresh coriander is a delicious vegan meal and easy on the wallet!

2 people made this

IngredientsServes: 2

  • 2 tablespoons olive oil
  • 1 onion, thinly sliced
  • 1 bunch fresh coriander, stems removed and leaves minced
  • 2 cloves garlic, minced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 400ml tomato passata
  • 1 (400g) tin red kidney beans, drained and rinsed
  • salt and ground black pepper to taste

MethodPrep:15min ›Cook:33min ›Extra time:30min cooling › Ready in:1hr18min

  1. Heat oil in a pan over medium-low heat. Add onions; cook and stir until softened, about 10 minutes. Stir in fresh coriander, garlic, cinnamon, ground coriander and cumin; cook until fragrant, about 3 minutes. Pour in tomato passata. Reduce heat to low; simmer sauce until flavours combine, about 10 minutes.
  2. Stir beans into sauce. Cover pan and simmer until beans are heated through, about 10 minutes. Season with salt and pepper. Cool to room temperature before serving, about 30 minutes.

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Lebanese green bean stew

Lebanese green bean stew is a delicious, easy to make dish that is suitable for vegans and veggie lovers. This stew is my own version of the otherwise authentic Loubye Bzeit, which is normally served as an appetizer.

There are so many Lebanese dishes that are suitable for vegetarians and vegans. And the Lebanese green bean stew is my own twist to an otherwise appetizer that has green beans in oil and added tomato paste. I like this to be more stew-like, with a lot more ingredients so I can eat it for lunch or dinner. My variant is very filling and incredibly delicious.

You are going to love this dish because it's healthy, easy to make, aromatic and so very delicious. It's the ideal vegan dish that everyone will eat and enjoy


What to serve with fasolia?

This Middle Eastern beans stew pairs wonderfully with warm wholemeal pittas, bulgur wheat or couscous.

We also have a delicious potato salad, baba ganoush, and hummus recipe if you&aposre looking for more Lebanese-style sides for this hearty stew.

For a gluten-free option to flatbread and bulgur wheat, you can serve the beans with a side of brown rice or quinoa.

Consuming legumes with a portion of grains like rice or wheat is a great way to balance your meal with plant-based complete proteins. Quinoa, instead, is a pseudocereal that already packs all nine essential amino acids that make up "complete proteins". So, pairing quinoa with beans gives you an even greater boost of proteins.

Finally, if you want to keep your carbs intake low, try swapping bulgur with cauliflower rice following our easy recipe here.


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 minutes | Cook Time: 30 minutes | 6 servings
By: Yumna Jawad | Feel Good Foodie

This Lebanese bean stew is a great one pot meal that is rich and full of flavor. Made with simple ingredients, this chicken and tomato stew requires minimal prep and is perfect for a family weeknight meal. I make a variation of a stew like this once a week!

Stew is always a great family comfort meal, but this stew really is the ultimate! This Lebanese chicken and bean stew is so loaded with flavor and it’s perfect for make ahead and freezer meals.

How do you make Lebanese bean stew?

  • Heat the oil in a skillet on a medium heat and cook the cilantro, garlic and red pepper until fragrant. This is how I start all my stews and the fragrant is unreal!

  • Add the tomato paste followed by the tomatoes and water and stir til blended.
  • Add the white beans, chicken breast and seasonings. Cook in low until the chicken is cooked and the stew thickens.

  1. Make the stew in a heavy bottomed pan or skillet. Heavy bottomed pans distribute heat more evenly and hot spots are less likely to form, which can burn the bottom of the stew.
  2. Use good quality chicken breast. I prefer to use breasts over thighs as they shred more easily and it cooks in less than as compared to bone-in chicken.
  3. Don’t overcook the stew. If you cook it for too long the beans can become mushy. If you’re using beef instead of chicken that needs more cooking, you can wait for the last 20 minutes to add the beans.

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 15-ounce canned diced tomato
2 15-ounce canned white kidney beans
1 pound chicken breasts
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon 7 Spice
2 bay leaves
Arabic rice pilaf for serving

1. 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.

2. 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.

3. Reduce the heat to low, add the white beans raw the chicken breast. Season with salt, pepper and 7 Spice and cook covered until the chicken is fully cooked, about 20 minutes.

4. Remove the chicken breast from the tomato broth, shred it and return it to the pot.

5. Serve over traditional Arabic rice pilaf and sprinkle fresh cilantro for garnish.

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.

  • Instead of tomato paste and, you can use an extra can of diced tomatoes a 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
Calories: 143kcal | Carbohydrates: 4g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 595mg | Potassium: 429mg | Fiber: 1g | Sugar: 2g | Vitamin A: 383IU | Vitamin C: 5mg | Calcium: 12mg | Iron: 1mg


Fasolia wa Roz

A ‘yekhne’ or “yakhni” is such a versatile dish, that it is made not only in every household in Lebanon, but throughout various households in the Middle East and Northern Africa. The flavors vary a bit from country to country, but the idea of these stews is basically the same. A vegetable and protein (usually beef cubes with or without bones or chicken) simmered in a garlic tomato sauce, and served on a bed of white rice with vermicelli noodles.

The Lebanese Version

As for the Lebanese version, it starts out pretty much the exact same way every time. The base is made by sautéing crushed garlic with fresh chopped cilantro in oil, butter or ghee, followed by adding the main vegetable (white beans, peas and carrots, okra, green beans, or potatoes). Homemade broth is made by boiling the protein, and added with the tomato sauce and simmered all together.

In this white bean stew, beef cubes are commonly used. I use beef shank but you can use whatever beef you typically use for stew. You can use either bone-in meat or bone free, depending on your preference. If you are not a beef fan or would prefer chicken, you can substitute with chicken breast. You can also make this dish vegetarian/vegan by not using a protein at all, and using vegetable broth instead of beef or chicken broth. For this recipe, I used canned cannellini beans as this is how my mother taught me. The canned beans are both delicious and so easy to use! However, if you have extra time on your hands, feel free to boil dry white kidney beans and use them instead. This dish is so hearty and delicious, a perfect kid-friendly meal. It is great for children as it is so filling and quite healthy from all the vitamins and antioxidants in the white beans.


Loubye Bzeit

The most commonly used green bean used in Loubye bzeit is Italian green beans, also known as flat or Roma green beans. However, these are not always found easily or available year-round. A wonderful alternative, is string green beans. If you are not able to able to find good, fresh green beans, frozen is your next best option. Frozen vegetables are usually frozen at their best so, they will remain a bright green and taste delicious when cooked.

Loubye bzeit is very easy to make. The green beans are cut into bite size pieces and sautéed with tomatoes, onions, and garlic in olive oil. The way I learned to make it from my mother, is to use canned diced tomatoes. The juices from the can and additional water added help make the beans so tender. However, many people like to use freshly chopped tomatoes instead, so feel free to use that instead. I have also included in my recipe a tablespoon of tomato paste. The tomato paste helps develop that deeper tomato and garlic flavor that really makes this dish delectable. All these wonderful flavors are simmered together over a low heat for about 30 minutes.

How it’s Eaten

Most often, Loubye Bzeit is served as an appetizer or “Mezze” along with hummus, kibbe, and fatayer, just to name a few. It can absolutely be served as a main dish along with pita bread, and fresh vegetables such as white onions or scallions, radishes, and olives. Loubye bzeit can be served at room temperature, or my favorite way, straight out of the refrigerator, cold. This is an ideal dish to make ahead of time as it not only keeps for up to a week in the refrigerator, but actually tastes better the next day.


Lebanese Rice Pilaf with Vermicelli

Lebanese Rice Pilaf with Vermicelli is a simple three ingredient Middle Eastern staple that is made with vermicelli pasta and cooked in olive oil.

Ingredients

  • 1½ cup uncooked long grain white rice e.g. Basmati
  • ¾ cup uncooked, broken Vermicelli rice noodles
  • 2½ tbsp olive oil
  • water

Instructions

Wash the rice well until the water stays clear. Place it in a medium bowl and cover with water. Soak for 15 to 20 minutes. Test to see if you can easily break a grain of rice by simply placing it between your thumb and index finger. Drain well.

Heat the olive oil in a medium non-stick pot over medium-high. Add the vermicelli and stir to coat while toasting. Vermicelli should turn a nice golden brown being careful not to over-brown or burn it.

Add the rice and continue to stir to coat the rice in olive oil. Season with salt.

Add 3 cups of water and bring it to a boil until the water significantly reduces (about 2 minutes).Turn down the heat to low and cover with a lid.

Cook for 15-20 minutes on low. Once fully cooked, turn off the heat off and let sit for 10-15 minutes. Then uncover and fluff with a fork.

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Lebanese Beef and Green Bean Stew

This Lebanese Beef and Green Bean Stew has such a delicious rich flavor- A perfect comforting fall or winter stew, but can also be enjoyed just as much in the summer time, especially if you grow your own green beans and tomatoes!


What type of beans should I use in fasolia?

Traditionally, fasolia is made with dry white beans, which are soaked overnight in water. While dry beans are great for making authentic fasolia, you can use tinned cannellini beans instead, which comes in handy when you forget to soak the beans and you need a quick dinner on the table.

If you use tinned beans, you don’t need to cook them for too long they should be ready in 25-30 minutes. Pre-soaked dry beans need to be cooked first before adding them to the fasolia. You can do it in the pressure cooker if you have one to save time. They should already be tender when you use them in fasolia.


Instructions

This is a delicious Lebanese stew that is easy to make.

  • If you are making the ‘baharat spice blend’, then start by making that. Combine all the ingredients in a bowl.
  • Then, prep your choice of plant-based meat. If you are using dried TVP, then you need to reconstitute it. Add hot water to TVP and set aside for 10

  • Heat olive oil and butter in a pan. Add onions, garlic and carrots to the pan and saute till onions are lightly browned around edges.
  • Add the baharat spice mix and mix well to combine.

  • Next add the choice of protein or veggie/ bean substitute and saute till lightly browned.
  • Stir in tomato paste, salt and veggie stock (or water). Bring the mixture to a boil. Lower the heat and simmer for all the flavors to mingle.

How to Serve

It is traditionally served with vermicelli laced rice pilaf (recipe included below). Cooking the pilaf in butter and olive oil gives it a nice buttery flavor that goes very well with the stew.

But it can be served with rice or yogurt flatbread. I made it for lunch on a cold day and it was very hearty and filling.

Tips & Suggestions

If you don’t want to be bothered with all the fake meats out there, then here are a few options:

  • Chickpeas or White beans (cannellini or navy beans) coarsely mashed.
  • Cauliflower rice – process cauliflower florets until nice and fine.
  • Bulgur wheat – adds hearty texture to the dish.

Leftover Stew

This stew recipe is great to serve warm or at room temperature. Store the leftovers in an airtight container in the fridge for up to 3 days. Or freeze for up to 1 month.