Middle Eastern inspired Butter Bean and Vegetable Stew with Parsley and Mint

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Packed with beans, lentils, a plethora of vegetables and delicious Middle Eastern spices, this vegan and gluten free stew is loaded with nutrients and is bursting with flavour. A wonderful meal all by itself, it also works well with cous cous, rice, fresh flat or crusty bread or even a salad on the side.

Although there is a long list of ingredients, the wonder of this dish is that it is made mostly with store cupboard ingredients, plus the remnants of vegetables in the bottom of your fridge and freezer. Tailor it to suit your tastes and what you have available. You can use your choice of tinned beans for example, or choose chick peas instead. Equally, mix up your choice of lentils and vegetables. Just check cooking times to ensure everything is cooked sufficiently, but not over cooked.

Middle Eastern inspired Butter Bean and Vegetable Stew with Parsley and Mint

Where is this recipe from?

It is based on my Lentil, Pulse and Vegetable Curry/Stew with Coconut or Tomato – Core Recipe. Although not a classical Middle Eastern dish, the flavours and ingredients meld well together, are reminiscent of that part of the world and complement traditional accompaniments such as flat bread and harissa.

Collect all the ingredients together:

• pine nuts
• olive or vegetable oil
• onion, peeled and chopped
• cloves of garlic, peeled and crushed
• chilli flakes
• coriander powder
• cumin powder
• cardamom powder
• cinnamon powder
• nutmeg powder
• tomato paste
• uncooked green lentils, rinsed
• vegetable stock (vegan and gluten free, if necessary)
• canned or bottled butter beans, drained and rinsed
• fresh or frozen vegetables – I used frozen sweetcorn and broad beans and fresh broccoli and green beans – chopped if necessary
• tin of coconut milk
• fine salt, or to taste
• freshly ground black pepper
• baby spinach, roughly shredded
• fresh parsley, chopped
• fresh mint, leaves picked and chopped
• lemon juice

Garnish:

• drizzle of yoghurt (dairy or vegan)
• extra chopped herbs
• toasted pine nuts
• pomegranate arils

Serve:

• harissa
• salad
• cooked rice – white, brown or wild rice or a mix of both, OR
• flat bread, pitta or naan bread, OR
• fresh crusty bread, OR
• cous cous – see here for more information on how to prepare couscous

How to make this fabulous vegan and gluten free supper:

1. Heat a clean, dry cast iron casserole or heavy pan over a medium heat and add the pine nuts. Cook for 1 – 2 minutes, stirring or shaking the pan from time to time, until lightly browned. Remove from the pan and set aside.
2. Heat the oil in the same pan over a moderate heat and add the onion. Cook for 4 – 5 minutes, stirring from time to time, until softened and slightly caramelised.
3. Add the crushed garlic and cook for a further minute until aromatic.
4. Stir in the spices and seasoning and cook, stirring, until aromatic – around 20 – 30 seconds.
5. Add the tomato paste and cook for a further 2 minutes, stirring from time to time. This is an important step as as it helps to intensify and sweeten the flavour whilst removing any sourness.
6. Add 500ml of stock and the lentils. Stir well to mix. Cover and cook for 40 – 45 minutes, or until the lentils are soft. Stir from time to time.
7. Next add the drained and rinsed butter beans, the vegetables and the coconut milk. (If using frozen peas, see Recipe Notes.)
8. Bring to a simmer and cook, with the lid on, for a further 5 – 15 minutes or until everything is cooked to your liking and piping hot. The length of time will depend on the type of vegetables you are adding.
9. Add the chopped spinach and cook for 1 – 2 minutes, or until it has wilted.
10. Finally, stir in the fresh herbs, sprinkle with pine nuts and serve with your choice of garnish and serving options.

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Made this recipe?

If you make this recipe, do please tag me on instagram @daffodil_kitchen. You could also leave a comment in the box directly below the recipe.