Creamy, delicious and full of goodness, the tahini bean stew with dried tomatoes is what I sometimes cook on a Sunday and then have it for lunch for the next couple of days. It’s nutritious, easy to make and the main thing is to make sure the beans are fully cooked before removing the stew from the stove. You really can’t go wrong.
Prep time: 5 minutes
Cook time: 1h20mins
- 0.3l boiling water
- 1 celery stick
- 2 tbs light tahini
- 8-10 dried tomatoes
- 1 peeled carrot
- 1 peeled medium onion
- 3 tbs olive oil
- 500g beans (I used pinto beans – you can also use cannellini and kidney beans)
- 2 organic tomato cans (400g each)
- Start by cooking the beans according to the instructions on the pack – the timing may vary depending on the type of beans you use. You want your beans to be half-cooked (not too soft) before you add them to the stew.
- Finely chop the carrot, onion and celery stick; pour the olive oil into a pan and let it heat for a few minutes, then add the chopped vegetables and the dried tomatoes. Stir and leave on medium heat for 3-4 minutes until the flavours blend nicely.
- Next, add the half-cooked beans, tomato cans and boiling water. Stir, cover with a lid and let it simmer for 50 minutes at medium heat until the beans are cooked.
- Finally, mix in the tahini and leave the stew on the stove for another 30 minutes.
- Season with sea salt and serve with chili flakes and a salad of your choice. The best way to have this dish is paired with a refreshing pickle salad or just pickled cucumbers – it’s amazing, I’m telling you!
Health Benefits: The tahini bean stew with dried tomatoes is full of protein and vitamins to keep you going on a busy day. Tahini, a popular sesame paste most commonly used to make hummus, is rich in minerals such as magnesium, iron and phosphorus and it’s high in vitamin E, B1, B2 and B3. Plus, it helps to promote healthy cell growth and liver detoxification. Would you believe me if I told you that one cup of pinto beans contains 250 calories and just 2,5g of fat? This doesn’t mean that they aren’t extremely nutritious and a good source of cholesterol-lowering fibre.