Slow-Cooked Middle Eastern Fava Bean & Butternut Stew
This Slow-Cooked Middle Eastern Fava Bean & Butternut Stew is a comforting and hearty dish that brings together vibrant flavors and wholesome ingredients. Inspired by traditional Middle Eastern cuisine, this aromatic stew combines creamy fava beans, sweet butternut squash, and a medley of vegetables, simmered to perfection. The slow cooking process allows the flavors to meld beautifully, making it an ideal dish for meal prep. Serve it over fluffy steamed quinoa for a nutritious and satisfying meal. Whether you're entertaining or simply enjoying a cozy night in, this stew is sure to impress and warm the soul. Don't forget to try it with a dash of tangy harissa for an added kick!
N/A
Servings
N/A
Calories
19
Ingredients
Ingredients
harissa
6 tablespoons (jarred)
olive oil
2 tablespoons (for cooking)
onion
1 medium (minced)
garlic cloves
2 (minced)
anchovy fillets
4 (optional)
butternut squash
2 cups (peeled and diced)
carrots
2 (diced)
red bell pepper
1/2 (diced)
frozen green peas
1 cup (frozen)
salt
1 pinch (to taste)
vegetable broth
2 cups (or chicken broth)
fava beans
4 cups (cooked)
diced tomatoes
1 (14 ounce) can (with juices)
tomato paste
2 tablespoons (drained)
bay leaf
1 (whole)
brown sugar
1 teaspoon (packed)
pomegranate molasses
3 tablespoons
flat leaf parsley
1 cup (chopped)
mint
1/4 cup (chopped (optional))
Instructions
1
In a large pot, heat 2 tablespoons of olive oil over medium-low heat.
2
Add the minced onions and garlic, cooking gently until the onions become translucent, about 10 minutes.
3
Move the onion and garlic mixture to one side of the pot, adding the anchovy fillets (if using) to the other side.
4
Cook the anchovies for a few minutes, mashing them with a fork until they dissolve into the oil. Mix them into the onion and garlic.
5
Stir in the diced butternut squash, carrots, red bell pepper, frozen peas, and a pinch of salt. Cook for about 5 minutes, stirring occasionally.
6
Pour in the vegetable or chicken broth and bring to a simmer, cooking for 1 minute.
7
Stir in the drained fava beans, diced tomatoes (with their juices), tomato paste, bay leaf, and harissa paste.
8
Add the brown sugar and pomegranate molasses, mixing well to combine.
9
Bring the mixture back to a simmer, then reduce the heat to low.
10
If using a pot, cover and cook for 1 ½ hours, stirring occasionally. If using a crockpot, pour the mixture into the crockpot and cook on low for 6-8 hours.
11
Before serving, stir in the chopped parsley and optional mint for added freshness. Enjoy your stew over steamed quinoa!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Slow-Cooked Middle Eastern Fava Bean & Butternut Stew?
It is a comforting and hearty dish inspired by Middle Eastern cuisine, combining creamy fava beans, sweet butternut squash, and aromatic spices.
What are the primary ingredients in this stew?
The main ingredients include fava beans, butternut squash, carrots, frozen peas, diced tomatoes, and harissa paste.
Is this fava bean stew vegetarian-friendly?
It can be made vegetarian by omitting the optional anchovy fillets and using vegetable broth instead of chicken broth.
How much harissa should I use for this recipe?
The recipe calls for 6 tablespoons of jarred harissa paste for a flavorful kick.
Can I cook this recipe in a crockpot?
Yes, you can cook the mixture in a crockpot on low for 6-8 hours.
How long does the stew take on the stovetop?
On the stovetop, once brought to a simmer, the stew should be covered and cooked for 1.5 hours.
What is the recommended serving suggestion?
This stew is best served over fluffy steamed quinoa for a nutritious meal.
What type of beans are used in this recipe?
The recipe specifically uses 4 cups of cooked fava beans.
How do I prepare the butternut squash?
The butternut squash should be peeled and diced, measuring out to about 2 cups.
What provides the tangy flavor in the stew?
The tanginess comes from the addition of 3 tablespoons of pomegranate molasses.
Are the anchovies mandatory?
No, the 4 anchovy fillets are listed as optional ingredients to add depth of flavor.
How many garlic cloves are needed?
You will need 2 minced garlic cloves.
Can I use frozen vegetables?
Yes, the recipe specifically includes 1 cup of frozen green peas.
Do I need to drain the tomatoes?
No, use one 14-ounce can of diced tomatoes along with their juices.
What herbs are added for freshness?
Fresh chopped flat leaf parsley and optional mint are stirred in just before serving.
How long should I sauté the onions and garlic?
Cook them gently over medium-low heat for about 10 minutes until the onions are translucent.
What type of oil is used for cooking?
The recipe uses 2 tablespoons of olive oil.
Is there any sugar in this stew?
Yes, 1 teaspoon of packed brown sugar is added to balance the flavors.
How do I incorporate the anchovies?
Add them to the pot and mash them with a fork until they dissolve into the oil before mixing with the onions.
What kind of broth is best?
You can use either vegetable broth or chicken broth depending on your dietary preference.
How many carrots are required?
The recipe calls for 2 diced carrots.
What is the purpose of the tomato paste?
Two tablespoons of tomato paste are used to thicken the stew and add concentrated tomato flavor.
Should I remove the bay leaf?
While the instructions don't explicitly say to remove it, bay leaves are typically removed before serving.
How much parsley is used?
The recipe uses 1 cup of chopped flat leaf parsley.
What color bell pepper should I use?
The recipe specifies using 1/2 of a red bell pepper, diced.
Is this recipe suitable for meal prep?
Yes, the slow cooking process allows flavors to meld, making it ideal for eating later.
Can I adjust the salt level?
Yes, you can add a pinch of salt or season to taste during the cooking process.
When do I add the fava beans?
The fava beans are stirred in after the broth has been poured in and brought to a simmer.
What is the preparation for the mint?
If using, 1/4 cup of mint should be chopped and added at the very end.
How many ingredients are in this recipe?
There are a total of 19 ingredients including the optional items.