This hearty stew of red beans and tomatoes bursts with flavours from the Middle East.
It's perfect served on a bed of chewy bulgur wheat for a traditional finish.
Health
Time
25mCost
352 kcal
The nutrients information on this page refers to a 2000 Kcal daily intake diet.
Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.
4
Cook the bulgur wheat in a pot of boiling water for 15 minutes or follow the packet instructions. Then, drain and set aside.
| Wholemeal Bulgur Wheat | 160g |
|---|---|
| Water | 480mL |
| Fresh Parsley | to taste |
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Medium Brown Onions | 1 |
| Garlic Cloves | 2 |
| Ground Coriander | 1tsp |
| Allspice | 1tsp |
| Canned Chopped Tomatoes | 400g |
| Canned Red Kidney Beans (drained weight) | 460g |
| Fresh Baby Spinach | 150g |
| Lemon Juice | 1tbsp |
| Sumac (optional) | 2tsp |
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Meanwhile, heat the oil in a skillet and sizzle chopped onions with crushed garlic, coriander, and allspice.
| Wholemeal Bulgur Wheat | 160g |
|---|---|
| Water | 480mL |
| Fresh Parsley | to taste |
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Medium Brown Onions | 1 |
| Garlic Cloves | 2 |
| Ground Coriander | 1tsp |
| Allspice | 1tsp |
| Canned Chopped Tomatoes | 400g |
| Canned Red Kidney Beans (drained weight) | 460g |
| Fresh Baby Spinach | 150g |
| Lemon Juice | 1tbsp |
| Sumac (optional) | 2tsp |
Next, add the tomatoes, beans, sumac, salt and pepper. Then, cover with water and simmer the stew for 12 minutes.
| Wholemeal Bulgur Wheat | 160g |
|---|---|
| Water | 480mL |
| Fresh Parsley | to taste |
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Medium Brown Onions | 1 |
| Garlic Cloves | 2 |
| Ground Coriander | 1tsp |
| Allspice | 1tsp |
| Canned Chopped Tomatoes | 400g |
| Canned Red Kidney Beans (drained weight) | 460g |
| Fresh Baby Spinach | 150g |
| Lemon Juice | 1tbsp |
| Sumac (optional) | 2tsp |
Now, add fresh spinach and cook for 5 more minutes.
| Wholemeal Bulgur Wheat | 160g |
|---|---|
| Water | 480mL |
| Fresh Parsley | to taste |
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Medium Brown Onions | 1 |
| Garlic Cloves | 2 |
| Ground Coriander | 1tsp |
| Allspice | 1tsp |
| Canned Chopped Tomatoes | 400g |
| Canned Red Kidney Beans (drained weight) | 460g |
| Fresh Baby Spinach | 150g |
| Lemon Juice | 1tbsp |
| Sumac (optional) | 2tsp |
Finally, drizzle the fasolia with lemon juice, serve it on a bed of bulgur wheat, and garnish with fresh parsley.
| Wholemeal Bulgur Wheat | 160g |
|---|---|
| Water | 480mL |
| Fresh Parsley | to taste |
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Medium Brown Onions | 1 |
| Garlic Cloves | 2 |
| Ground Coriander | 1tsp |
| Allspice | 1tsp |
| Canned Chopped Tomatoes | 400g |
| Canned Red Kidney Beans (drained weight) | 460g |
| Fresh Baby Spinach | 150g |
| Lemon Juice | 1tbsp |
| Sumac (optional) | 2tsp |
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