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

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

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.

Serves 4 - 6

Course main meal
Keyword beans, gluted free, stew, vegan
Prep Time 15 minutes
Cook Time 1 hour
Author Susan

Ingredients

  • 2 tablespoons pine nuts
  • 1 – 2 tablespoons olive or vegetable oil
  • 150g/1 onion, peeled and chopped
  • 4 cloves of garlic, peeled and crushed
  • ¼ teaspoon chilli flakes
  • 1 teaspoon coriander powder
  • 1 teaspoon cumin powder
  • ½ teaspoon cardamom powder
  • ⅛ teaspoon cinnamon powder
  • ⅛ teaspoon nutmeg powder
  • 2 tablespoons tomato paste
  • ½ cup/100g uncooked green lentils, rinsed
  • 500ml/2 cups vegetable stock (vegan and gluten free, if necessary)
  • 400g canned or bottled butter beans, drained and rinsed
  • 250g – 350g fresh or frozen vegetables – I used frozen sweetcorn and broad beans and fresh broccoli and green beans – chopped, if necessary
  • 400g tin of coconut milk
  • ½ teaspoon fine salt, or to taste
  • ¼ teaspoon freshly ground black pepper
  • 75g baby spinach, roughly chopped
  • 15g fresh parsley, chopped
  • 10g fresh mint, leaves picked and chopped
  • juice of ½ lemon, roughly 1 tablespoon

Garnish:

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

Serve:

Instructions

  1. Collect together your equipment (see Recipe Notes below) and ingredients.

  2. 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.

  3. 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.

  4. Add the crushed garlic and cook for a further minute until aromatic.

  5. Stir in the spices and seasoning and cook, stirring, until aromatic – around 20 – 30 seconds.

  6. Add the tomato paste and cook for a further 2 minutes, stirring from time to time.

  7. 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.

  8. Next add the drained and rinsed butter beans, the vegetables and the coconut milk. (If using frozen peas, see Recipe Notes.)

  9. 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.

  10. Add the chopped spinach and cook for 1 – 2 minutes, or until it has wilted.

  11. Finally, stir in the fresh herbs, sprinkle with toasted pine nuts and serve with your choice of garnish and serving options.

Recipe Notes

Equipment:

  • Cast iron casserole or frying pan and lid
  • Chopping board and knife
  • Kitchen scales and measuring spoons
  • Measuring jug
  • Can opener
  • Sieve or colander 

Vegetables:

  • If using frozen peas, stir these in with the spinach. They will lose their vibrant colour if added earlier and cooked for too long.
  • When preparing the vegetables, chop into similar size pieces. This ensures that they take the same length of time to cook and also makes them easier to eat.

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.