Mediterranean Diet Val Usal
Embark on a flavorful journey with this Mediterranean Diet Val Usal—an exquisite fusion of traditional Indian Val Usal and vibrant Mediterranean flavors. This plant-based recipe features protein-packed sprouted field beans (Val or Hyacinth beans) simmered in a savory broth infused with smoked paprika, ground cumin, turmeric, and a medley of fresh herbs like parsley and oregano. Enhanced with a luscious base of tomatoes, garlic, and onion, and brightened by a splash of lemon juice, this hearty bean stew is as nutritious as it is delicious. Ready in just an hour, it’s a wholesome, gluten-free dish perfect for pairing with crusty whole-grain bread, fluffy quinoa, or nutrient-rich brown rice. Whether you add baby spinach for a boost of greens or enjoy it as is, this Mediterranean-inspired vegetarian recipe makes for a satisfying and healthful meal that’s sure to impress!
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Recipe Information
Ingredients
- 2 cups Sprouted field beans (Val or Hyacinth beans)
- 2 tablespoons Extra virgin olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 2 medium Tomato, finely chopped
- 2 cups Vegetable stock
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh oregano, chopped
- 1 teaspoon Smoked paprika
- 1 teaspoon Ground cumin
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 1 cup Baby spinach leaves (optional)
Instructions
Soak the sprouted field beans (Val) in water for 6-8 hours or overnight. Drain and rinse before use.
Heat the olive oil in a large pan or pot over medium heat.
Add the chopped onion and sauté until soft and translucent, about 5-7 minutes.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the chopped tomatoes and cook until they break down into a sauce-like consistency, about 5 minutes.
Mix in the smoked paprika, ground cumin, turmeric powder, salt, and black pepper.
Add the soaked and drained sprouted field beans to the pan. Stir well to coat them in the spice mixture.
Pour in the vegetable stock and bring the mixture to a gentle boil.
Reduce the heat to low, cover, and simmer for 30-35 minutes, or until the beans are tender.
If using baby spinach leaves, stir them into the stew during the last 5 minutes of cooking.
Stir in the chopped parsley, chopped oregano, and lemon juice just before serving.
Serve hot with your choice of crusty whole-grain bread, quinoa, or brown rice for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
1046 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3580 mg | 156% | |
| Total Carbohydrate | 156.8 g | 57% | |
| Dietary Fiber | 38.5 g | 138% | |
| Total Sugars | 29.1 g | ||
| Protein | 53.7 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 507 mg | 39% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 3650 mg | 78% | |
*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.
