Vegan Moroccan Spiced Beans
Vegan Moroccan Spiced Beans

Vegan Moroccan Spiced Beans

As a former vegetarian some of my more delicious and satisfying recipes are either vegetarian or vegan.  This vegan Moroccan spiced beans recipe recipe is no exception. The dish is full of flavour, exceptionally nutritious and has an amazing comfort food appeal.

Moroccan Beans

Moroccan Beans

Just eating this dish feels like you are doing your body (and your taste buds) a favour. I like to serve my Moroccan Spiced Beans with some warmed flatbread, a squeeze of lemon and some freshly chopped coriander as a stand alone vegan dish.

Vegan Spiced Moroccan Beans

Vegan Spiced Moroccan Beans

If you like the dish could be served with either wild rice or some brown rice. If you’re a vegetarian, a nice addition to the dish is a generous scoop of minted yoghurt.

Spiced Moroccan Beans

Spiced Moroccan Beans

I’m sure I wasn’t alone in making a New Years resolutions to be more kind to my body. My specific aim was to be more conscious of how I fuel my daily activities. I want to eat healthier, high quality food and balanced meals. I feel I’ve made a good start with this Moroccan Spiced Beans dish.

Moroccan Spiced Beans Vegan

Moroccan Spiced Beans Vegan

I always remember advice from the dietician Rosemary Stanton when I’m assessing the nutritional value of a dish. Her recommendation was that each day, we should all aim to eat at least 20 different foods preferably of varying colours. Following this guide gives us the best chance of reaching the recommended minimum levels of vitamins and minerals.

Moroccan Spiced Beans Ingredients

Moroccan Spiced Beans Ingredients

When you follow this practise it’s easy to ensure that a varied range of nutrients is consumed each day. As and added plus, the beans in the dish are a great source of fibre which provides a sustained feeling of fullness.

Moroccan Spiced Beans Vegan

Moroccan Spiced Beans Vegan

This Moroccan Spiced Bean dish has 12 significant ingredients. I haven’t included the oil, salt or spices which are only used in small amounts when counting the ingredients. Even so, just in this one dish we have almost reached a daily goal of using 20 ingredients.

Moroccan Spiced Vegan Beans

Moroccan Spiced Vegan Beans

Although, if you are serving the meals as a side dish you could easily pair it with a non vegetarian option. The smokey flavour of the beans lends itself to being served with some luscious barbeque ribs or slow cooked roasted meat for a hearty, soul warming meal.

Vegan Moroccan Spiced Beans

Ingredients

  • 2 Tbs olive oil
  • 5 cloves garlic
  • 4cm piece fresh ginger
  • 1 fresh red chili chopped (hot)
  • 2 brown onions diced
  • 1 red capsicum diced 1.5 cm squares
  • 3 large carrots sliced thinly
  • 2 Tbs cumin seeds
  • 440gm tomato puree
  • 250ml vegetable stock
  • 2 Tbs smokey paprika
  • 1 Tbs ground tumeric
  • 1 tsp ground cinnamon
  • 2 star anise
  • 1 tsp salt (or to taste)
  • 60gms currants
  • 65gm pinenuts (dry roasted)
  • 420gm can chick peas (drained and washes)
  • 420gm can red kidney beans (drained and washes)
  • 420gm can white beans (drained and washes)
  • 1 bunch or coriander chopped
  • 1 lemon - juice and zest of lime

Instructions

  1. Heat oil in a large heavy based frying pan.
  2. Add the garlic, ginger, chilli and onion and fry on a medium to high heat until soft.
  3. Once the onion is soft add the cumin seeds and capsicum. Continue to cook for a few minutes.
  4. Next add the carrots to the pan and continue to stir for 5 minutes as the carrot softens slightly.
  5. To further cook the carrot add the tomato puree and vegetable stock.
  6. Stir until combined and turn the heat down to a medium temperature.
  7. Add the smokey paprika, ground turmeric, cinnamon, star anise, currants and salt to taste. Continue to stop and allow the dish to cook until the carrot has reached the desired level of softness.
  8. To serve, gently stir the beans through the dish and allow them to be coated in the spiced tomato mixture.
  9. Allow the beans to heat through.
  10. Remove the frying pan from the heat and top the beans with pinenuts, lemon zest and coriander.
  11. Serve the Moroccan Spiced Beans with the reserved lemon juice for added zing.
http://www.gourmetgetaways.com.au/vegan-moroccan-spiced-beans/

Vegan Spiced Moroccan Beans

Vegan Spiced Moroccan Beans

Personally I like my Moroccan dishes a little more on the spicy side so I usually add an extra hot chilli or so to the dish.  I have been very restrained in this recipe so if you like your food hot, feel free to adjust the chilli to the desired heat.

So tell me readers, have you made any New Years Resolutions? Are they health or travel related? I’d love to here your goals for the year.

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Comments

  1. Oh yum Julie! This is the perfect dish for me, will try for sure 🙂

  2. Julie = methinks we ALL made that New Year resolution! Your version of the dish. honest injun’, will be cooked tonight as I have the requisite beans all ready! Have not used star anise in similar recipes and currants will have to be substituted by sultanas: no problem methinks 🙂 ! Smiling, ’cause remember that statement by the now Dr Stanton and have preached it half my life and DO try to follow . . .

    • I love Dr Rosemary Stanton, I’m so pleased you have heard her convey this eating philosophy too. I’m even more happy you will be trying this dish tonight. Thank you for letting me know!

  3. Twenty different ingredients a day is a fascinating goal! I’ve not heard of it, but I shall definitely be mulling it over as I prepare meals this week. 🙂

  4. That’s a LONG list of ingredients :-)) but I am sure that it tastes wonderful!

  5. Printing! I love to do a slow cooker beany casserole but need to add more variety into my bean offerings and this looks terrific, and super flavoursome as well as being nutritious. I could eat this sort of meal three times a day!

  6. I love dishes that are full of colour. Thanks for the recipe, Julie – I’ve been looking for ways to incorporate more legumes into my diet!

  7. With the weather playing up lately, this looks so lovely and hearty right now and would totally eat this in a heartbeat!
    Thanks for sharing
    Happy New Year to you lovely ladies too! xx

  8. It’s cool and rainy today and this spiced beans dish would be a real treat. Everyone is staying inside watching the pool overflow. 🙂

  9. There is certainly a lot of nutrition and flavour in this dish. I do like the sound of serving it with minted yoghurt. It’s raining cats and dogs here in Sydney at the moment and a dish like this would be very comforting xx

  10. I’ve never been a vegetarian, but I could be — so many vegetarian dishes have so much flavor. This is a great example of that — what a delish dish! Thanks so much. Happy New Year!

  11. Anything with currants and pine nuts is OK by me (plus this dish certainly is colourful)! Julie, thanks very much for following my blog. I just received my WordPress annual report and you came in the ‘top 5’ of people who commented on my blog during 2015. Happy New Year!

  12. What a beautiful, fresh, colourful and delicious-sounding dish!

  13. This is terrific! So pretty, so jam-crammed with nutrition! It really does get straight to the point that one of the easiest ways to work toward eating more healthfully is simply to eat a wide variety, and to fill your meals with vibrant colors! Such a more positive way of viewing healthy eating, as compared to restrictive diets that focus on what NOT to eat! Oh man, I’m definitely pinning this one … and wishingI had some for lunch! 😀

  14. This looks seriously delicious! I’ve always loved every food I’ve tasted from North Africa, there’s so much flavour. Thanks for sharing Julie!

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