Tag Archives: beans

Spanish White Bean Stew with Chorizo

Fabada – A Hearty Spanish Stew fit for the Winter!

I wanted to start the New Year with a dish from one of my favourite gastronomic countries in the world, Spain! I got married in Spain many years ago and been there almost dozen times. During the time I walked the Camino de Santiago in northern Spain last September, many times I was served a white bean stew with chorizo (cured Spanish sausage) called Fabada.  It comes from the province of Austurias next to Galicia where it has the coast line on Bay of Basque. Spain has a rich gastronomic history that dates back centuries ago where people traveled to certain provinces just to taste certain dishes including traveling to Burgos for their blood sausage called Morcilla – made with pork blood, rice and spices that came from Moors influence. After Christopher Columbus traveled to the new world he brought back paprika to Spain. Soon chorizo took on a different take with spices from the new world. Today Spanish chorizo can be purchased in your local supermarkets as the food scene around the world has changed, thanks to food TV shows and internet for spreading the word.

 

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I’ve seen variations of this dish either made with chorizo or clams. I fell in love with both versions as the stew made with chorizo has a smoky hearty taste due to the paprika and beef stock perfect for cold fall/winter nights sipping medium to full bodied red wines. I prefer the stew with clams for spring/summer made with chicken broth as it has a slight salty taste like the sea, perfect with sipping white wines.   

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Chef’s note:  *After soaking the beans cooking them separately  for 5 minutes, drain and using them for the recipe gives less or no gas. **I’ve also added kale to this recipe as some regions incorporates them when they are in season.

Prep time 15 min                              Cooking time 90 min                       Serves 8

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Ingredients

4 cups low salt beef stock

3 cups white beans (navy beans) soaked overnight or soaked 8 hours & cooked 5 min & drained

300g sliced chorizo or *(dry cured sausage, you’ll need to add 1 tsp paprika)

3 cups chopped, washed and drained kale

2 cups chopped yellow onions

2 cups chopped carrots

2 cups chopped celery

1 large red pepper, chopped

4 gloves garlic, chopped

1 tsp grape seed oil or extra light olive oil

3 large plum tomatoes, chopped

3 tbsp tomato paste

1 cup red wine

1 tsp chili flakes

1 large cinnamon stick

2 bay leafs

½ tsp saffron threads (optional)

2 tbsp chopped fresh thyme or 1 tbsp dry thyme

1 tsp ground pepper

2 tbsp flour

Salt for tasting

Method

  1. In a small cup add saffron threads and tbsp of water and let it steep (better infusion of saffron)
  2. In a large dutch oven heat oil in medium heat and sauté the chorizo. *If you don’t have chorizo sauté dry cured sausage and add 1 tsp of smoked paprika when sautéing the onion
  3. Add onion, carrots and celery and sauté few minutes and add garlic, red pepper, cinnamon, bay leafs, chili and sauté well and add cup of wine and bring to boil
  4. Add white beans and mix well and add tomatoes, tomato paste and mix well
  5. Add thyme, kale and stock and bring to a boil
  6.  Add saffron threads, ground pepper and bring it low heat
  7. Cover and cook for about 90 minutes until kale and beans are tender
  8. Add flour and mix well as it will help thicken the stew
  9. Serve hot with crusty bread
  10. Optional: * a glass of Rioja or other medium-full bodied red wine

Nutritional Analysis: 1 serving = 2 cups (480 ml): Calories 375; Carb 34 g; Fibre 8 g; Fat 16 g;  Sat. F 6 g; Sugar 7 g; Protein 20 g; Sodium 780mg;  Iron 4 mg, Potassium 1165 mg; Calcium 111 mg; Vitamin C 66 mg; Vitamin A 514

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South Indian Spicy Legume Snack

“Everday can be Navarathri”

When I was a young girl growing up in South India, Sundal (various kinds of boiled legumes with spice) would be given as a healthy snack after school. During the month of October a big festival called Navarathri would be celebrated for 9 days. All 9 days, 9 different kinds of legumes will be made into Sundal with various spices and finishes. Kids sing songs and visit neighbours and collect Sundal for snack.

Typical South Indian Temple

Navarathri in Tamil Nadu

Diabetes meal at Dr. Mohan's clinic

Diabetes meal at Dr. Mohan’s clinic in Chennai

 

 

 

 

 

 

 “My childhood favourite healthy snack”

I’ve made this Sundal recipe with canned chickpea since it’s quick and easy to prepare. You can also make it with any kind of legumes by soaking the dry beans and boiling it. It’s healthy and suitable for people with diabetes, celiac and CVD (cardiovascular disease). It’s a nutritious snack packed with vegetable protein, high fibre and low GI carbohydrates, keeps in the refrigerator up to 5 days. If you don’t have all the ingredients you can still make it with minimum key ingredients. Perfect for take away snack and picnics!

Sundal - Spicy chickpea snack

Sundal – Spicy chickpea snack

Sundal – South Indian Spicy Legume Snack

Prep time: 3 min        Cook time:  5 min            Serves:  4

Chefs Notes: I am using canned chickpeas since I want to exhibit how quick and easy it is to prepare. If you are going to use canned beans, wash it under cold water 2 to 3 times to remove as much as salt as possible.

Ingredients

1 tsp (15 ml) canola oil

½ tsp (2.5 ml) mustard seeds (optional)*

½ tsp (2.5 ml) split mung bean (aka green gram, urad dhal) (optional)*

1 dried red chili (broken into few pieces)

1/8 tsp (.63 ml) asafetida (optional)*

1 can of chickpea – 540 ml (washed couple of times and drained)

¼ tsp (1.25 ml) salt

2 tbsp. (30 ml)  lemon juice or juice of 1 lemon

1 tbsp. (15 ml) chopped fresh coriander or curry leaves*

1 tbsp. (15 ml) grated coconut (optional)

*You can get these ingredients in South Asian grocery stores

Method

1. Heat the oil in a frying pan; temper the mustard seeds and wait for it to pop (put a cover so the seeds don’t escape) then add urad dhal and sauté few seconds

2. Add red chili and sauté well and add asafetida and mix well

3. Add the chickpea and sauté well

5. Add salt and lemon juice and mix well until all the ingredients are mixed

6. Adjust taste and add grated coconuts & fresh coriander (or curry leaves) and toss well

7. Serve warm or cold

Nutritional Information per serving: 1 serving = ½ cup (125ml): Calories 170; Carbohydrate 29g; Fibre 8g; Protein 10g; Fat 2.7g; Cholesterol 0 mg; Sodium 455 mg

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