Low Fat Bean and Halloumi Stew
Warm up your table with this hearty and flavorful Low Fat Bean and Halloumi Stew—a wholesome and healthy dinner option packed with protein and vibrant vegetables. Perfect for busy weeknights, this one-pot recipe combines tender cannellini beans, creamy chickpeas, and nutrient-rich spinach in a spiced tomato broth. The addition of golden, pan-fried halloumi cubes lends a delightful touch of salty, cheesy goodness to every bite. Enhanced with aromatic cumin, paprika, and a hint of chili powder, this comforting dish delivers bold yet balanced flavors. Quick to prepare in under an hour, it’s a satisfying and guilt-free meal that’s both low in fat and high in taste. Serve it piping hot, topped with fresh parsley, for a nourishing and crowd-pleasing stew that’s perfect for vegetarians and food lovers alike.
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Recipe Information
Ingredients
- 1 spray Olive oil spray
- 1 large Onion
- 3 Garlic cloves
- 1 large Red bell pepper
- 2 teaspoons Cumin powder
- 1 teaspoon Paprika
- 0.5 teaspoon Chili powder
- 400 grams Canned diced tomatoes
- 500 milliliters Vegetable stock
- 400 grams Canned cannellini beans
- 400 grams Canned chickpeas
- 250 grams Halloumi cheese
- 100 grams Spinach leaves
- to taste Salt
- to taste Black pepper
- 2 tablespoons Fresh parsley
Instructions
Begin by finely chopping the onion and mincing the garlic cloves.
Deseed and chop the red bell pepper into small pieces.
Heat a large pot over medium heat and coat with olive oil spray. Add the chopped onion and garlic, sautéing for 5 minutes until soft and translucent.
Stir in the chopped red bell pepper and continue to sauté for another 3 minutes.
Add the cumin, paprika, and chili powder, frying for another minute to release their flavors.
Pour in the canned diced tomatoes and vegetable stock. Stir well to combine all the ingredients.
Increase the heat to bring the mixture to a gentle boil, then reduce to a simmer, letting it cook uncovered for 15 minutes.
Drain and rinse the cannellini beans and chickpeas before adding them to the stew. Stir them in and simmer for another 10 minutes.
Cut the halloumi into small cubes, about 1 cm thick.
In a separate non-stick pan, lightly spray with olive oil and fry the halloumi cubes over medium heat until they are golden brown on all sides, about 4-5 minutes.
Stir in the spinach leaves into the stew and allow them to wilt for about 2-3 minutes.
Once wilted, season the stew with salt and black pepper to taste.
Gently fold the fried halloumi into the stew, mixing carefully to keep the cheese intact.
Serve the stew hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
2252 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.5 g | 142% | |
| Saturated Fat | 63.4 g | 317% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7466 mg | 325% | |
| Total Carbohydrate | 210.8 g | 77% | |
| Dietary Fiber | 57.7 g | 206% | |
| Total Sugars | 50.3 g | ||
| Protein | 126.1 g | 252% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3020 mg | 232% | |
| Iron | 24.8 mg | 138% | |
| Potassium | 5020 mg | 107% | |
*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.
