I dedicate this Moroccan vegan bean stew to everyone who’s travel plans got cancelled due to Coronavirus. With this meal, I want to allow you to bring those warm, fragrant and exotic flavours of holidays to your kitchen table.
If you don’t have time to read through my Moroccan vegan bean stew recipe now, then feel free to PIN it for later!
How have you created the flavour in this vegan bean stew?
While living Life Without Meat, we are continually increasing our intake of vegetables, and it’s nice to find new ways of cooking and enjoying them. Smokin’ the aubergine does a great job of taking the flavour of this up a notch.
When we think of smoked foods, we tend to think of common meats and fish – even cheeses get smoked these days. However, the downside of these foods isn’t something to celebrate. Instead, I want to celebrate the unique and unmissable flavours of smoking your favourite veggies while living life without meat. The smoked aubergine creates a subtle smoky flavour which makes this meal even more delicious.
While the main veggie ingredients create the juicy texture of the dish, the warm spices and fresh herbs bring all the flavours to life. I’ve used a lovely combination of spices which I saw and tasted a lot of during my time in Marrakech.
How can I adapt this vegan bean stew?
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As always, the recipes featured on this series are adaptable, and here are a few ways you can adapt this recipe to suit what you have in the cupboard:
- Feel free to use a different kind of bean. I’ve used cannellini beans which are high in protein – any type of white bean like chickpeas would also work. Along with broad beans, black-eyed peas and lentils, as these are all commonly used in Moroccan cuisine.
- If you can get some, fresh parsley works a treat. However, you can use dried parsley too if you’re stuck for options.
- Plus, the toppings are completely optional – feel free to use either or none. A basic sprinkling of parsley, nutritional yeast and salt would work just as well if you don’t want to chop it up with lemon juice. If you don’t have any crusty bread, a bit of toasted pitta would be nice too. You just do whatever you fancy.
- Finally, I have smoked my aubergine directly on the hob, which makes this cooking experience so much more exciting. However, I appreciate that not everyone has a gas hob. If that’s the case for you, then you can prick it with a fork, brush it with oil; then cook it under a very hot grill for 10-12 minutes. Make sure you keep an eye on it and turn it regularly during this time. Much like I do with mine on the hob. Grill it until its soft, and the skin has blackened.
I’ve aimed to keep this recipe as basic as possible. However, if you have any fresh ginger, then you can add a small knob, peeled and grated. This adds additional flavour and it’s got great benefits for your gut health.
What are you waiting for? Get cooking up some holiday vibes with this gorgeous smoky Moroccan vegan bean stew.
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The main bulk:
- olive oil
- 1 aubergine
- 1 medium white onion, finely chopped
- 3 garlic cloves, crushed
- 1 small knob of ginger, peeled and grated (optional)
- 2 cans of cannellini beans/chickpeas
- 1 can of chopped tomatoes
- 1 tbsp tomato puree
- 1 low sodium veg stock
- 500ml boiling water
- sea salt
- black pepper
- 1 lemon, juiced
- 1/2 tsp chilli flakes/powder
- 1 tbsp fresh/dried parsley
- 1 - 2 tsp cumin
- 1 tsp paprika
- 1 tsp ground coriander
- 1/4 tsp turmeric
- Crusty bread
- 1 tbsp nutritional yeast
- a small handful of fresh parsley or a sprinkling of dried parsley
- 1 tsp sea salt
- 1 lemon, juiced
- Smoke your aubergine directly on the hob. Take a grill rack from the oven and place on the back hob. Brush your aubergine with olive oil and place it on a direct low medium flame and allow to smoke for 10 minutes. Turn it occasionally. See notes for an alternative cooking method which doesn't need a gas hob.
- Use this 10 minutes to prep the main bulk of the stew in a pan on medium heat. Drizzle in approx 1 tbsp of olive oil to your pan, along with your onion, garlic and ginger if you're using it. Fry for a few minutes with a dash of water. Use these few minutes to dissolve your stock cube in 500ml of boiling water.
- Next, stir in the chilli flakes and fresh parsley with the onion and garlic. Then stir in your choice of beans and all your spice. Follow that with your chopped tomatoes (and a dash of water to use up leftover tomato juice from the can) and 500ml of stock.
- Then stir in the tomato puree, a generous pinch of salt, a good grinding of black pepper, and the juice of one lemon. Combine well.
- By this point, the aubergine should be smoked. It will look blackened and soft. Turn off the heat and use oven gloves to remove the grill from the hob and place it on a heat-proof surface. Hold the aubergine by the stalk and place on a chopping board. Cut off the stalk, then cut it down the middle. Scoop out the mushy centre and leave the skin to one side. Roughly chop the centre and then stir it into the stew. This step should take approx. 5 mins.
- Allow the stew to simmer for 10-15 minutes. use this time to clean up a bit and prepare your toppings. Chop up 1 tbsp nutritional yeast, 1 tbsp fresh parsley, 1 tsp sea salt, and the juice of one lemon. You can spread a little of this over some toasted bread. Alternatively, you can just sprinkle these over the stew with a drizzle of lemon juice.
- Serve and enjoy!
Allergens: Wheat (bread and 'nooch'), celery (coriander)
I appreciate that not everyone has a gas hob. If that’s the case for you, then you can prick it with a fork, brush it with oil; then cook it under a very hot grill for 10-12 minutes. Make sure you keep an eye on it and turn it regularly during this time. Much like I do with mine on the hob. Grill it until its soft, and the skin has blackened. Then prepare it as described in step 5.
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