Iraqi White Bean Stew Recipe

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Ingredients:

Serving

1 cup dry white bean , soaked over-night and cooked in the morning until they are half-done
400 g lamb
1 medium onion, finely chopped
4 tbsp corn oil (or any oil you usually use)
2 tbsp tomato paste
1 cup crushed tomatoes
1 tsp curry powder (i prefer madras -product of india with green label)
salt and pepper

Directions:

Put the lamb meat in a pot, cover with water.
Bring to the boil,let it boil for about 30 minutes, lower heatand let it simmer for about 1 hour.
In another pot, fry the onions in corn oil on medium heat until it becomes transparent.
Add the beans and tomato paste,stir for about 1 minute until the mixture is well-blended.
Add the crushed tomato and the spices and the remaining water of boiled beans (or 2 cups water).
Bring the mixture to a boil, let it boil for 15 minutes, lower the heat and let it simmer for 60-90 minutes.
Serve with rice and green salad.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	612.47 Kcal (2564 kJ)
Calories from fat	338.18 Kcal
		% Daily Value*
Total Fat	37.58g	58%
Cholesterol	73mg	24%
Sodium	153.02mg	6%
Potassium	1434.73mg	31%
Total Carbs	38.82g	13%
Sugars	5.51g	22%
Dietary Fiber	9.82g	39%
Protein	30.49g	61%
Vitamin C	9.2mg	15%
Iron	8mg	45%
Calcium	169.4mg	17%

Amount Per 100 g
Calories	234.66 Kcal (982 kJ)
Calories from fat	129.57 Kcal
		% Daily Value*
Total Fat	14.4g	58%
Cholesterol	27.97mg	24%
Sodium	58.63mg	6%
Potassium	549.7mg	31%
Total Carbs	14.87g	13%
Sugars	2.11g	22%
Dietary Fiber	3.76g	39%
Protein	11.68g	61%
Vitamin C	3.5mg	15%
Iron	3.1mg	45%
Calcium	64.9mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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