Middle Eastern Fava Bean Stew Recipes

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JACY'S MIDDLE-EASTERN FAVA BEAN STEW



Jacy's Middle-Eastern Fava Bean Stew image

This is called 'Middle-Eastern' fava bean stew and not 'Moroccan' because I have also borrowed flavors from my Lebanese roots. This stew came to me on a Saturday afternoon when we were desperately low on groceries and had no meat in the freezer. The first time my carnivorous partner tried it, he honestly thought it contained meat. I have made this many times, and he devours it with relish! To make this dish completely vegetarian/vegan, omit the anchovies. Serve with steamed basmati rice, couscous or bulgur.

Provided by XjacyX

Categories     Soups, Stews and Chili Recipes     Stews     Seafood

Time 2h5m

Yield 6

Number Of Ingredients 26

1 teaspoon coriander seeds
1 teaspoon caraway seeds
½ teaspoon cumin seeds
2 cloves garlic
1 pinch coarse sea salt
2 tablespoons sweet paprika
2 tablespoons dried red pepper flakes
2 tablespoons extra-virgin olive oil, or as needed
2 tablespoons olive oil
1 medium onion, minced
2 cloves garlic, minced
4 anchovy fillets, chopped
2 cups diced peeled butternut squash
2 carrots, chopped
½ red bell pepper, diced
1 cup frozen peas
1 pinch salt
2 cups vegetable broth
2 (14.5 ounce) cans fava beans, drained
1 (14 ounce) can canned tomatoes, diced
2 tablespoons tomato paste
1 bay leaf
1 teaspoon brown sugar
3 tablespoons pomegranate molasses
1 cup chopped fresh flat-leaf parsley
¼ cup chopped fresh mint

Steps:

  • To make harissa paste: Heat a dry skillet over high heat and add coriander, caraway and cumin seeds. Shake pan gently until spices become fragrant, about 2 minutes. Remove pan from heat and pour seeds into mortar and grind with pestle to a fine powder. Add garlic, salt, paprika and dried red pepper flakes, mashing and stirring until garlic is incorporated with the spices. Mixture will be dry and crumbly. Add enough of the 2 tablespoons extra-virgin olive oil until you have a thick paste. Use fewer pepper flakes if you prefer less heat. Set aside.
  • Pour 2 tablespoons olive oil into a large pot and add minced onions and garlic. Cook slowly over low heat until onions are translucent, about 10 minutes. Push onions aside in the pot, and stir in the anchovies. Cook anchovies until they soften, mashing them with the back of a wooden spoon until they dissolve. Stir together with the onion and garlic mixture.
  • Add the butternut squash, carrots, bell pepper, frozen peas and a pinch of salt. Stir and cook over medium heat for about 5 minutes. Pour in the stock. Bring to a simmer and cook for about a minute.
  • Stir in the drained fava beans, diced tomatoes, tomato paste, bay leaf and harissa paste (from step 1). Add brown sugar and pomegranate molasses. Bring back to a simmer, then reduce heat to low and cook uncovered for about 1 1/2 hours. The long, slow cooking time allows the flavors to deepen.
  • Just before serving, stir in the chopped parsley. Top with the mint, if you like.

Nutrition Facts : Calories 315.2 calories, Carbohydrate 45.1 g, Cholesterol 2.3 mg, Fat 11.4 g, Fiber 11.9 g, Protein 11.7 g, SaturatedFat 1.5 g, Sodium 757.8 mg, Sugar 9.1 g

MIDDLE EASTERN FAVA BEAN STEW



Middle Eastern Fava Bean Stew image

This recipe is just Scrumptous, I found it searching on line. I start the recipe on the stove top and then throw it into a Crock Pot on low for 8 hours. A few extra steps but well worth the extra work. Food.com is not letting add the Fava Beans as a canned ingredient, so here it is 2 14.5 ounce cans Fava Beans. Great over steamed Quinoa.I also use jarred Harissa, but will post with a Harissa Paste recipe.

Provided by mandabears

Categories     Beans

Time 6h20m

Yield 6 serving(s)

Number Of Ingredients 19

6 tablespoons harissa
2 tablespoons olive oil
1 medium onion, minced
2 garlic cloves, minced
4 anchovy fillets (optional)
2 cups butternut squash, peeled and diced
2 carrots, diced
1/2 red bell pepper, diced
1 cup frozen green pea
1 pinch salt
2 cups vegetable broth, can use chicken broth
4 cups fava beans, cooked
1 (14 ounce) can diced tomatoes
2 tablespoons tomato paste
1 bay leaf
1 teaspoon brown sugar
3 tablespoons pomegranate molasses
1 cup flat leaf parsley, chopped
1/4 cup mint, chopped (optional)

Steps:

  • Pour 2 tablespoons olive oil into a large pot.
  • Add onions and garlic.
  • Cook slowly over low heat until onions are transparent about 10 minutes.
  • Push onions and garlic to the side and add anchovies to the pot.
  • Cook anchovies until they soften, mashing them as they soften.
  • Add in to the onion/garlic mixture.
  • Add butternut squash, carrots, bell pepper, frozen peas and a pinch of salt.
  • Stir and cook over medium heat for about 5 minutes.
  • Pour in the stock.
  • Bring to a simmer and cook for 1 minute.
  • Stir in the drained FAVA beans, diced tomatoes, drained, tomato paste, bay leaf and Harissa paste.
  • Add brown sugar and pomegranate molasses.
  • Stir and bring back to a simmer.
  • Reduce heat to low and cook uncovered for 1 1/2 hours or pour into crockpot and cook on low for 6-8 hours.

Nutrition Facts : Calories 262.9, Fat 5.5, SaturatedFat 0.8, Sodium 148.4, Carbohydrate 43.4, Fiber 11.5, Sugar 10.7, Protein 13.1

FUUL (SOMALI-STYLE FAVA BEAN STEW)



Fuul (Somali-Style Fava Bean Stew) image

Fuul is a beloved fava bean stew that has long been woven into the culinary fabric of East Africa, North Africa and the Middle East. It's also known as ful medames or foul mudammas. This comforting stew is served in a variety of ways: slow-simmered whole beans topped with juicy tomatoes and olive oil, or simply crushed and spritzed with lemon juice. This recipe is for Somali-style fuul, which consists of smashed fava beans and receives its intoxicating smell from the xawaash mix. Fuul is eaten for breakfast alongside eggs and fresh anjero, and is perfect for suhoor or iftar.

Provided by Ifrah F. Ahmed

Categories     dinner, soups and stews, main course

Time 30m

Yield 4 servings

Number Of Ingredients 14

2 tablespoons olive oil
1 medium onion, finely diced
5 garlic cloves, minced or crushed
4 large tomatoes, roughly chopped
1 teaspoon fine sea salt or to taste
4 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground black pepper
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
1 (14-ounce) can small fava beans, rinsed
1/4 cup tomato sauce
1 handful cilantro leaves, washed and roughly chopped
Anjero or other flatbread, for serving (optional)

Steps:

  • In a medium pot or deep skillet over medium heat, warm up the olive oil. Once the olive oil is hot, add the onion and stir. Let the onions cook, stirring occasionally, until they are soft and almost translucent, about 5 minutes.
  • Once the onions have cooked, add in the garlic and let it cook until it softens, about 2 minutes. Add the roughly chopped tomatoes and let them cook, stirring occasionally, for 7 to 8 minutes or until they start to break down. Add the salt.
  • While the tomato mixture cooks, prepare the xawaash mix: Add the cumin, coriander, black pepper, cinnamon and cardamom to a small nonstick pan. Toast over low heat, stirring continuously, for 1 minute or until the spice mix becomes fragrant.
  • Add the xawaash mix to the simmering tomato and onions. While the tomatoes finish cooking, add the rinsed fava beans to a medium bowl and use a pestle to mash them until there are almost no whole beans left. Stir the mashed beans into the tomatoes.
  • Stir in the tomato sauce, 1 cup of water and the chopped cilantro leaves into the bean and tomato mixture. Cover the pan and simmer on low heat for 15 minutes. Stir in up to an additional ⅓ cup of water if the stew gets too thick.
  • Serve the fuul with anjero, if desired. Leftovers keep for about a week in the refrigerator.

BAGHALI GHATOGH (FAVA BEAN STEW)



Baghali Ghatogh (Fava Bean Stew) image

A popular and beloved stew from northern Iran, baghali ghatogh is an ambassador of early spring produce. Earthy, bright-green fava beans, fragrant dill and an assertive amount of garlic are combined with eggs for a comforting meal. Although shelling and peeling fresh favas is a rite of passage (see Tip), it's a time-consuming task, given the amount needed here (but if you have the time, go for it!). Frozen fava beans are a worthy substitute, but if they aren't available, you can use canned butter beans or frozen lima beans. Just enough eggs are used to give the stew some heft, but they shouldn't overwhelm the vibrant flavors of this verdant stew. The eggs can be incorporated two ways: cracked in and poached, or stirred in to break apart. Baghali ghatogh is typically served over rice with a side of smoked fish and pickled garlic, or with bread.

Provided by Naz Deravian

Categories     dinner, lunch, beans, soups and stews, main course

Time 40m

Yield 4 to 6 servings

Number Of Ingredients 7

1/4 cup olive oil
5 to 10 large garlic cloves (depending on preference), finely grated
1 teaspoon ground turmeric
14 ounces double-peeled frozen fava beans, thawed (see Tip), or 2 (15-ounce) cans butter beans, lima beans or cannellini beans, rinsed
2 large bunches fresh dill (about 8.5 ounces), stems trimmed, finely chopped, or ¼ cup dried dill
Kosher salt (such as Diamond Crystal) and black pepper
3 to 4 large eggs

Steps:

  • Add the oil and garlic to a medium pot, then set it over medium-low heat. Cook the garlic, stirring often, until fragrant and cooked, taking care not to burn it, 5 to 7 minutes. Add the turmeric, stir and cook until fragrant, about 30 seconds. Add the beans, dill, 1½ teaspoons salt and ¼ teaspoon pepper. Stir gently so the beans don't break, and cook for about 3 minutes, just so the flavors meld and no longer taste raw.
  • Increase the heat to medium-high, add enough water to cover the beans, about 2 cups (or more as needed, if you're using cannellini beans, which absorb more liquid), and bring to a gentle boil. Partially cover with the lid barely ajar, reduce the heat to medium-low, and gently simmer, stirring occasionally, until the beans are tender, but still maintain their shape (no mushy beans please), and the flavors have come to life, about 12 minutes.
  • Taste the beans and liquid for salt and pepper, and adjust as needed. The stew should be juicy enough to serve over rice, but if it seems too liquidy, remove the lid and cook a little longer to reduce it, keeping in mind that the eggs will also thicken it up. Add a little more water if the stew is too thick.
  • Increase the heat to medium and add the eggs one at a time. If poaching whole eggs, use 4 eggs and make individual wells in the stew before adding each egg. Cook, uncovered, until the whites set and the yolk is cooked to desired consistency, 3 to 5 minutes. (Alternately, you can stir the eggs in: Add 3 eggs, then run a spoon through each egg to break them apart and cook, slightly covered, until the eggs set, about 3 to 5 minutes.) Taste, add more water if the stew is too thick, adjust seasoning and serve.

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