Gather your family around the table for this wonderfully comforting Moroccan White Bean Stew, a simple yet deeply flavorful dish that warms the soul. This recipe is a beautiful expression of wholesome, shared food, bringing vitality and joy to your mealtime with every spoonful.
🕒 TIME
Prep time: 15 min (+ overnight soaking if using dried beans)
Cook time: 60 min
Total: 1 hr 15 min
👨👩👧👦 Servings: 4
🛒 INGREDIENTS
- 1 ½ cups (250–300 g) dried white beans (or 2 cans, drained and rinsed)
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 2–3 ripe tomatoes, grated (or 1 cup canned crushed tomatoes)
- 1 tbsp tomato paste
- 3–4 garlic cloves, minced
- 1 tsp paprika
- 1 tsp ground cumin
- ½ tsp turmeric (optional)
- ½ tsp ground ginger (optional)
- Sea salt and freshly ground black pepper, to taste
- 2 cups (500 ml) water, or enough to cover the beans
- 2 cups (about 60–80 g) fresh spinach leaves, roughly chopped (or 1 cup frozen spinach, thawed and drained)
- Fresh cilantro and parsley, chopped (for garnish)
- (Optional) A small piece of beef or lamb for a richer version
👩🍳 PREPARATION
- Prep the beans: If using dried beans, soak them overnight in plenty of cold water. Drain and rinse them well before cooking.
- Build the flavor base: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and golden. Stir in the minced garlic, grated tomatoes, and tomato paste. Cook for about 5 minutes until fragrant and slightly reduced.
- Add the spices and beans: Add paprika, cumin, turmeric, ginger, salt, and pepper. Stir in the drained beans (and optional meat, if using). Mix well, then pour in enough water to fully cover the beans.
- Simmer to perfection: Bring to a boil, then lower the heat. Cover and let simmer for 45–60 minutes (or about 20 minutes if using canned beans), stirring occasionally, until the beans are tender and the sauce thickens.
- Add the spinach: In the last 10 minutes of cooking, stir in the chopped spinach. Let it wilt gently into the stew, infusing it with vibrant color and earthy flavor.
- Finish and serve: Taste and adjust seasoning. Just before serving, stir in fresh cilantro and parsley, then finish with a drizzle of olive oil. Serve warm with Moroccan bread or crusty baguette.
💡 Vitalicious Tip:
Make a double batch of this stew! It tastes even better the next day as the flavors have more time to meld together. It’s perfect for a quick, nourishing lunch.
💚 NUTRITIONAL BENEFITS
- Plant-Powered Protein: White beans are a fantastic source of plant-based protein and fiber, helping to keep your family feeling full, grounded, and energized.
- Rich in Heart-Healthy Fiber: This stew is loaded with soluble fiber, which is wonderful for supporting healthy digestion and overall heart health.
- Warming & Grounding: The beautiful blend of Moroccan spices like cumin and turmeric not only adds incredible flavor but also offers gentle, warming properties.
🌸 VARIATION / OPTION
For extra greens and a boost of nutrients, stir a few large handfuls of fresh spinach into the stew during the last 5 minutes of cooking, allowing it to wilt into the savory sauce.
🌞 SERVING SUGGESTION
Ladle the hot stew into cozy, rustic bowls. Serve with warm, crusty bread or a baguette for dipping into the delicious, fragrant sauce—your perfect Mama Vitalicious moment of shared family comfort. 🍲
Discover more healthy and family-friendly ideas in our Vita-Meals section!
Frequently Asked Questions
Can I use canned beans instead of dried beans?
Canned white beans work perfectly and save time. Simply drain and rinse them well. They will only need 20 minutes of cooking instead of a full hour.
Do I really need to soak dried beans overnight?
Soaking is recommended for the quickest, most even cooking and better digestion.
If you forget, no stress — you can do a quick soak:
Boil the beans for 5 minutes, turn off the heat, cover, and let them sit for 1 hour.
Can I make this stew without tomatoes?
Yes. Replace the tomatoes with:
* 1 cup vegetable broth
* 1 teaspoon smoked paprika for depth
* Or add ½ cup pumpkin purée for a creamy twist
It will still be warm, flavorful, and cozy.
What type of white beans should I use?
Any of these work beautifully:
* Cannellini beans
* Navy beans
* Great Northern beans
* Haricot beans
Choose whichever you have on hand.
Can I add other vegetables?
Absolutely. Popular additions include:
* Carrots
* Potatoes
* Zucchini
* Celery
Just dice them small and add during the simmering stage.
How spicy is this stew?
This recipe is not spicy, just warmly seasoned.
If you want heat, add:
* A pinch of cayenne
* A chopped chili pepper
* Or harissa on the side
What can I use instead of cilantro or parsley?
Fresh herbs add brightness, but if you don’t have them, try:
* A squeeze of lemon juice
* Dried mint
* A little chopped green onion
They give the stew a lovely finish.
