Ingredients with Measurements:
- 1 cup dried lablab beans
- 2 large sweet potatoes, peeled and cubed
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups vegetable broth
- 1 can diced tomatoes, drained
- 1/4 cup chopped fresh cilantro
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Rinse the lablab beans and soak them in water overnight. Drain and rinse again.
2. In a large pot or Dutch oven, heat the olive oil over medium heat.
3. Add the chopped onion and garlic and sauté for 2-3 minutes until fragrant.
4. Add the cubed sweet potatoes, soaked lablab beans, ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir to combine.
5. Pour in the vegetable broth and diced tomatoes. Bring to a boil, then reduce heat to low and simmer for 45-50 minutes or until the lablab beans are tender.
6. Stir in the chopped cilantro and let the stew simmer for another 5 minutes.
7. Serve hot.
- Time:
Preparation time: 10 minutes
- Cooking time: 1 hour
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 280
- Fat: 6g
- Carbohydrates: 47g
- Fiber: 13g
- Protein: 11g
Substitutions for ingredients:
- You can use any type of beans instead of lablab beans.
- You can use chicken or beef broth instead of vegetable broth.
- You can use fresh tomatoes instead of canned tomatoes.
Variations:
- Add diced carrots or bell peppers for extra flavor and nutrition.
- Use different spices such as chili powder or curry powder for a different flavor profile.
- Add cooked chicken or beef for a meatier stew.
Tips and tricks:
- Soaking the lablab beans overnight will help them cook faster and more evenly.
- You can use a pressure cooker to cook the stew in less time.
- Serve the stew with crusty bread or rice for a complete meal.
Storage instructions:
- Store leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the stew in individual bowls and garnish with fresh cilantro.
Garnishes:
- Fresh cilantro
- Sliced avocado
- Sour cream
Pairings:
- Crusty bread
- Rice
- Salad
Suggested side dishes:
- Roasted vegetables
- Garlic bread
- Mashed potatoes
Troubleshooting advice:
- If the stew is too thick, add more broth or water.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to soak the lablab beans overnight to reduce cooking time and ensure they are fully cooked.
- Store leftover stew in the refrigerator and consume within 3 days.
Food history:
- Lablab beans, also known as hyacinth beans, are a popular ingredient in African and Asian cuisine.
Flavor profiles:
- The stew has a smoky and slightly spicy flavor from the spices and smoked paprika.
Serving suggestions:
- Serve the stew hot with crusty bread or rice for a complete meal.
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