Jacy's Middle-Eastern Fava Bean Stew

Name: Jacy's Middle-Eastern Fava Bean Stew
Prep time: 2 h 5 min
Cook time: 2 h 5 min
Total time: 2 h 5 min
Yield: 6
Cuisine: Global
Ingredients: 4 fillets anchovy fillets, chopped (optional); 1 bay leaf; 1 teaspoon brown sugar; 473 milliliters diced peeled butternut squash; 822 grams fava beans, drained; 397 grams canned tomatoes, diced; 1 teaspoon caraway seeds; 2 carrots, chopped; 1 pinch coarse sea salt; 1 teaspoon coriander seeds; 1 teaspoons cumin seeds; 237 milliliters chopped fresh flat-leaf parsley; 59 milliliters chopped fresh mint (optional); 2 cloves garlic; 2 cloves garlic, minced; 2 Tbsps olive oil; 1 medium onion, minced; 237 milliliters frozen peas; 3 Tbsps pomegranate molasses; 1 red bell pepper, diced; 2 Tbsps dried red pepper flakes; 1 pinch salt; 2 Tbsps sweet paprika; 2 Tbsps tomato paste; 473 milliliters vegetable broth

Jacy's Middle-Eastern Fava Bean Stew requires approximately 2 hours and 5 minutes from start to finish. This gluten free, dairy free, and pescatarian recipe serves 6. One portion of this dish contains roughly 13g of protein, 6g of fat, and a total of 285 calories. It works well as a reasonably priced main course for Autumn. If you have fava beans, paprika, vegetable broth, and a few other ingredients on hand, you can make it. To use up the peas you could follow this main course with the Easy Peasy Strawberry Dessert as a dessert.

Instructions

Heat a dry skillet over high heat and add coriander, caraway and cumin seeds. Shake pan gently until spices become fragrant, about 2 minutes.

Ingredients you will need

Cumin Seeds

Coriander

Caraway Seeds

Spices

Shake

Equipment you will use

Frying Pan

Remove pan from heat and pour seeds into mortar and grind with pestle to a fine powder.

Ingredients you will need

Seeds

Equipment you will use

Mortar And Pestle

Frying Pan

Add garlic, salt, paprika and dried red pepper flakes, mashing and stirring until garlic is incorporated with the spices.

Ingredients you will need

Red Pepper Flakes

Paprika

Garlic

Spices

Salt

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.

Ingredients you will need

Extra Virgin Olive Oil

Pepper

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.

Ingredients you will need

Anchovies

Olive Oil

Garlic

Onion

Equipment you will use

Wooden Spoon

Pot

Add the butternut squash, carrots, bell pepper, frozen peas and a pinch of salt. Stir and cook over medium heat for about 5 minutes.

Ingredients you will need

Butternut Squash

Bell Pepper

Carrot

Peas

Salt

Pour in the stock. Bring to a simmer and cook for about a minute.

Ingredients you will need

Stock

Stir in the drained fava beans, diced tomatoes, tomato paste, bay leaf and harissa paste (from step 1).

Ingredients you will need

Tomato Paste

Fava Beans

Bay Leaves

Tomato

Harissa

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.

Ingredients you will need

Pomegranate Molasses