Heart-Healthy Bean and Halloumi Stew
Elevate your weeknight dinners with this flavorful and nourishing *Heart-Healthy Bean and Halloumi Stew*. Packed with protein-rich chickpeas and kidney beans, vibrant veggies like carrots, bell peppers, and spinach, and aromatic spices such as cumin, coriander, and smoked paprika, this stew is a nutritional powerhouse. The crowning touch is golden, pan-seared halloumi cheese, which adds a satisfying, savory bite to every spoonful. Simmered in a rich, low-sodium tomato and vegetable broth, this dish is as wholesome as it is hearty. Ready in just an hour and perfect for batch cooking, this Mediterranean-inspired recipe is a delicious way to enjoy a healthy, balanced meal. Garnish with fresh parsley and a squeeze of lemon for a zesty finish your taste buds will adore. Vegan? Skip the halloumi, and it's just as satisfying! Perfect for anyone seeking heart-healthy, high-protein, or vegetarian meal options.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 250 grams halloumi cheese, cut into 1-inch cubes
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 medium carrot, diced
- 2 stalks celery stalk, diced
- 1 medium red bell pepper, chopped
- 400 grams canned crushed tomatoes, low-sodium
- 500 ml vegetable broth, low-sodium
- 400 grams canned chickpeas, drained and rinsed
- 400 grams canned kidney beans, drained and rinsed
- 150 grams baby spinach
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt (optional)
- 2 tablespoons fresh parsley, chopped for garnish
- 1 medium lemon, cut into wedges
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the halloumi cubes and cook for 3-4 minutes, turning occasionally, until golden brown. Remove the halloumi from the pot and set aside.
Add the remaining 1 tablespoon of olive oil to the pot. Add the chopped onion and sauté for about 5 minutes until translucent. Stir in the garlic, carrots, celery, and red bell pepper; cook for an additional 5 minutes until the vegetables begin to soften.
Add the ground cumin, ground coriander, smoked paprika, and black pepper. Stir well to coat the vegetables with the spices.
Pour in the crushed tomatoes and vegetable broth, bringing the stew to a gentle simmer.
Add the chickpeas and kidney beans to the pot. Simmer for 15 minutes, stirring occasionally, to allow the flavors to meld.
Add the baby spinach and cooked halloumi back into the stew. Simmer for another 5 minutes until the spinach has wilted and the halloumi is heated through.
Taste the stew and add salt if desired, adjusting to your preference.
Ladle the stew into bowls, garnish with chopped parsley, and serve with a wedge of lemon to squeeze on top before eating.
Nutrition Facts
Calories |
359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 8.5 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 987 mg | 43% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 7.6 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 696 mg | 54% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 798 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
