Jacy's Middle-Eastern Fava Bean Stew Recipe

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Ingredients:

Serving

harissa paste
1 tsp coriander seeds
1 tsp caraway seeds
1/2 tsp cumin seeds
2 cloves garlic
1 pinch coarse sea salt
2 tbsp sweet paprika
2 tbsp dried red pepper flakes
2 tbsp extra-virgin olive oil , or as needed
2 tbsp olive oil
1 medium onion, minced
2 cloves garlic, minced
4 anchovy fillets, chopped (optional)
2 cups diced peeled butternut squash
2 carrots, chopped
1/2 red bell pepper, diced
1 cup frozen peas
1 pinch salt
2 cups vegetable broth
2 (14.5 oz) cans fava beans, drained
1 (14 oz) can canned tomatoes, diced
2 tbsp tomato paste
1 bay leaf
1 tsp brown sugar
3 tbsp pomegranate molasses
1 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint (optional)

Directions:

To make harissa paste: Heat a dry skillet over high heat and add coriander, caraway and cumin seeds. Shake pan gently until spices become fragrant, about 2 minutes. Remove pan from heat and pour seeds into mortar and grind with pestle to a fine powder. Add garlic, salt, paprika and dried red pepper flakes, mashing and stirring until garlic is incorporated with the spices. Mixture will be dry and crumbly. Add enough of the 2 tablespoons extra-virgin olive oil until you have a thick paste. Use fewer pepper flakes if you prefer less heat. Set aside.
Pour 2 tablespoons olive oil into a large pot and add minced onions and garlic. Cook slowly over low heat until onions are translucent, about 10 minutes. Push onions aside in the pot, and stir in the anchovies. Cook anchovies until they soften, mashing them with the back of a wooden spoon until they dissolve. Stir together with the onion and garlic mixture.
Add the butternut squash, carrots, bell pepper, frozen peas and a pinch of salt. Stir and cook over medium heat for about 5 minutes. Pour in the stock. Bring to a simmer and cook for about a minute.
Stir in the drained fava beans, diced tomatoes, tomato paste, bay leaf and harissa paste (from step 1). Add brown sugar and pomegranate molasses. Bring back to a simmer, then reduce heat to low and cook uncovered for about 1 1/2 hours. The long, slow cooking time allows the flavors to deepen.
Just before serving, stir in the chopped parsley. Top with the mint, if you like.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	248.22 Kcal (1039 kJ)
Calories from fat	107.07 Kcal
		% Daily Value*
Total Fat	11.9g	18%
Cholesterol	0.82mg	0%
Sodium	518.74mg	22%
Potassium	719.55mg	15%
Total Carbs	32.76g	11%
Sugars	10.56g	42%
Dietary Fiber	7.5g	30%
Protein	5.58g	11%
Vitamin C	51.1mg	85%
Vitamin A	1.5mg	48%
Iron	67mg	372%
Calcium	110.8mg	11%

Amount Per 100 g
Calories	92.9 Kcal (389 kJ)
Calories from fat	40.07 Kcal
		% Daily Value*
Total Fat	4.45g	18%
Cholesterol	0.31mg	0%
Sodium	194.14mg	22%
Potassium	269.29mg	15%
Total Carbs	12.26g	11%
Sugars	3.95g	42%
Dietary Fiber	2.81g	30%
Protein	2.09g	11%
Vitamin C	19.1mg	85%
Vitamin A	0.5mg	48%
Iron	25.1mg	372%
Calcium	41.5mg	11%

* 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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