North African Spiced Bean Stew
with sweet potatoes / lentils / chard
A warm mix of spices forms the base for this hearty vegetarian stew. Serve the stew with yogurt and pita wedges for a North African-inspired meal that the whole family will love.
Smarts: Toasting the spice blend in the first step of the recipe brings out its flavors.
Tags
Ingredients
North African Spice Mix:
- Paprika - 2 tsp
- Coriander, ground - 1 tsp
- Cumin - 1 tsp
- Turmeric, ground (opt) - 1 tsp
- Salt - 1/2 tsp
- Cinnamon - 1/4 tsp
- Allspice (opt) - 1/4 tsp
North African Spiced Bean Stew:
- Sweet potatoes - 12 oz, peeled and diced
- Turnips - 6 oz, peeled and diced
- Garlic - 3 cloves, chopped
- Leeks - 2, thinly sliced
- Chard, any type - 6 oz, leaves and stems chopped and separated
- Pita bread - 4 rounds, wedges
- Beans, garbanzo (14 oz / 387 g) - 1 can, drained and rinsed
- Oil, cooking - 1 Tbsp
- Tomato paste - 2 Tbsp
- Stock, any type - 5 cups
- Lentils, uncooked red - 1/2 cup (sub any color lentils)
- Lemon juice - 1 tsp
- Yogurt, plain or Greek - for serving
Nutrition Facts
Serving Size:
1 serving
Servings Per Recipe
4
Amount Per Serving
Calories
539
Just a moment...
% Daily Value
Total Fat
8g
12%
Just a moment...
Saturated Fat
1g
5%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
< 1mg
0%
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Sodium
1595mg
66%
Just a moment...
Total Carbohydrate
97g
32%
Just a moment...
Dietary Fiber
18g
72%
Just a moment...
Sugars
11g
Just a moment...
Protein
26g
Just a moment...
Prep
- Make spice mix - Combine paprika, coriander, cumin, turmeric, salt, cinnamon, and allspice. (Can be done up to 5 days ahead)
- Sweet potatoes / Turnips / Garlic - Prep as directed. Store separately. (Can be done up to 5 days ahead)
- Leeks / Chard - Prep as directed. Store separately. (Can be done up to 3 days ahead)
- Pita - Slice pita into wedges.
- Beans - Drain and rinse.
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Make
- Heat a Dutch oven over medium-high heat. Add oil and then turnips, leeks, and chard stems. Saute until leeks are soft, 3 to 4 minutes.
- Stir in tomato paste, garlic, and spice mix. Saute for 1 minute.
- Pour stock over soup base and bring to a simmer. Add in sweet potatoes, lentils, and chard leaves.
- Reduce heat to a low simmer. Cover and simmer until sweet potatoes are tender and lentils are fully cooked, ~15 minutes.
- Remove lid and stir in beans. Simmer for 2 minutes more.
- Remove stew from heat and stir in lemon juice. Season with some salt.
- Toast pita wedges.
- Serve stew with yogurt on top and pita wedges on the side.
Nutrition Facts
Serving Size:
1 serving
Servings Per Recipe
4
Amount Per Serving
Calories
539
Just a moment...
% Daily Value
Total Fat
8g
12%
Just a moment...
Saturated Fat
1g
5%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
< 1mg
0%
Just a moment...
Sodium
1595mg
66%
Just a moment...
Total Carbohydrate
97g
32%
Just a moment...
Dietary Fiber
18g
72%
Just a moment...
Sugars
11g
Just a moment...
Protein
26g
Just a moment...
Reviews
Ratings
41 reviews
This was yummy and felt filling, but then I was hungry again two hours later. I didn't eat the pita with it though
0 Helpful