How to Make Low-Fat Vegetarian White Beans Stew with 0 Cholesterol

  • on June 6, 2018
  • 245 Views

The Lebanese Vegetarian White Beans Stew

Fasouliah bil-Zeit

Zero Cholesterol, 7 gr fat per portion

 

It’s packed with healing nutrients, our vegetarian White Beans Stew known as Fasouliah bil-Zeit. A very popular dish in our cuisine, we prepare it as a main dish, and sometimes as a side-dish depending on the family menu of the day, and the season.

Our Lebanese Cuisine uses the culinary term Bil-Zeit, meaning in oil, to refer to the vegetarian (even vegan) version of a same dish cooked with meat or poultry. It doesn’t mean at all that the oil is prevalent. It is a simple differentiation from the non-vegetarian counterparts. It is also an indication that the dish can be consumed cold and remains as delicious. For the Christian Communities, these are the dishes we focus on during the 42 days of Lent.

Fasouliah means Bean and refers to most types of beans in our cuisine, except for the Fava Bean, which is our seasonal Foul Akhdar, and the the Green Bean, which is our Loubieh.  We don’t categorize this one under beans because it’s a vegetable… containing beans.


White Beans Health Benefits

The White Beans come to your table with many health and healing values. In addition to being a good source of fiber, Zinc, and protein, they are detoxing, and diet-friendly which helps with Weight-Lows as well as clearing and protecting the body system from free radicals and diseases.

An optimizer of one’s general health, they level Blood Sugar, hence stand as supporter of heart-health and to the diabetics. That in addition to promoting wrinkle-free skin.


THE RECIPE

I am providing you with a quick and easy recipe that is low-fat and has zero cholesterol.  At preparation time, you may use White Beans that have been already boiled down, or from cans and in this case wash them well under running water.

Onions are withered in little oil, and the garlic is added for a minute to bring out its aroma. We then add the White beans and water.  The Sauce is prepared on the side then poured on the Beans, which are then left to simmer for 20 minutes.

This delicious dish is consumed hot, or when totally cold, and with Lebanese Pita Bread. If you are planning to serve it as a main dish, go ahead and prepare a Vermicelli Rice with it. Otherwise, one of our Beet Salad recipes will be great.

Enjoy!

Low-Fat Vegetarian Beans in Tomato Sauce

Course Main Dish
Cuisine Lebanese
Keyword Lent Dish, Side Dish, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 5 portions

Ingredients

  • 5 cups White Beans (cooked) You may use beans in cans, and in this case wash them well under running water.
  • 2 cloves Garlic pounded
  • 2 Onions (medium; or small if American or Canadian) chopped finely
  • 1 tbsp Vegetable Oil
  • 4 tbsps Tomato Paste
  • 4 cups Water
  • 1/4 tsp White Pepper
  • 1 tsp Salt
  • Fresh Parsley chopped; to garnish. Optional
  • Lemon wedges Optional

Instructions

  1. In a medium casserole, warm the oil, and cook the onions, stirring, until blondness. Stir in the garlic for a minute only, then add the Beans, and mix all well.

    In a separate bowl, dissolve the tomato paste water and season with the Salt and Pepper. Pour it on the beans, and mix very well. 

    Cover the casserole and simmer at low heat for 20 minutes.

Serving

  1. Serve hot at once, or when totally cold, with Lebanese Pita Bread. 

    You may sprinkle on some chopped parsley, and have the lemon wedges on the side for those who, like me, love an added zesty flavor.

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