Lubia (Bean Stew) Recipe

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Servings: 4

Ingredients

Cost per serving $1.25 view details
  • 1 quart Cool water
  • 1 lb Beans (kidney, navy, white, cnnelini) soaked and cooked
  • 3 can , (16 oz) liquid removed (I used canned kidney beans)
  • 1 x Clove whole garlic
  • 1 lrg Onion, peeled and minced
  • 1 x Clove crushed garlic
  • 1/4 c. Minced parsley
  • 1 tsp Crushed red pepper flakes
  • 1 Tbsp. Sweet red paprika
  • 2 x Bay leaves
  • 2 tsp Salt
  • 2 c. Crushed tomatoes
  • 2 tsp Grnd cumin
  • 2 tsp Oregano (I added this)
  • 1 c. Water

Directions

  1. Another North African recipe from Vegetarian Journal:
  2. (author's notes) You can mix the beans in the spicy stewfor a variety of flavors and textures. My host liquid removed off the water by serving up the stew through a slotted wooden spoon. (I however, did not drain it at all because the rich red sauch was so delicious!)
  3. In a stew pot, boil water with beans, cloves and onion till vegetables are tender. Drain off 2 c. of the liquid. In a saucepan, saute/fry chopped garlic
  4. (in whatever you like), minced parsley, warm pepper flakes, paprika, bay leaves and salt for 3-5 min. When seasonings are slightly smoking, add in crushed tomatoes, grnd cumin and one c. of water. Bring this mix to a boil, then add in to the bean pot. Serve with pita over rice.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 521g
Recipe makes 4 servings
Calories 416  
Calories from Fat 14 3%
Total Fat 1.72g 2%
Saturated Fat 0.37g 1%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 1203mg 50%
Potassium 2337mg 67%
Total Carbs 76.32g 20%
Dietary Fiber 19.8g 66%
Sugars 5.89g 4%
Protein 28.08g 45%
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