Navy Beans with Moroccan Flavor
Infused with the warm, aromatic spices of North Africa, Navy Beans with Moroccan Flavor is a hearty and wholesome dish that transforms simple pantry staples into a bowl of pure comfort. Tender navy beans are slow-simmered with fragrant cumin, coriander, cinnamon, and turmeric, creating a richly spiced, tomato-based stew that is both satisfying and nutrient-packed. Fresh cilantro and a splash of tangy lemon juice elevate the flavors, while the optional red pepper flakes add just the right hint of heat. Perfect as a stand-alone vegan main dish or served alongside rice, couscous, or crusty bread, this dish combines global inspiration with easy-to-source ingredients. With minimal prep and a convenient simmer time, it’s an ideal option for cozy dinners or meal prepping flavorful leftovers.
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Recipe Information
Ingredients
- 2 cups dried navy beans
- 3 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon sweet paprika
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon crushed red pepper flakes (optional)
- 1 15-ounce can diced canned tomatoes
- 4 cups vegetable broth
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the dried navy beans thoroughly under cold water. Soak them in a large bowl of water overnight, or for at least 8 hours. Drain and rinse before cooking.
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion and cook for 5-7 minutes, stirring frequently, until softened and translucent.
Stir in the minced garlic, ground cumin, coriander, cinnamon, paprika, turmeric, and red pepper flakes (if using). Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.
Add the canned tomatoes and their juices, stirring well to combine. Cook for 3-4 minutes, allowing the flavors to meld.
Pour in the vegetable broth and add the soaked, drained navy beans. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 1.5 to 2 hours, stirring occasionally, until the navy beans are tender. Add more broth or water if needed to maintain a stewy consistency.
Season the dish with salt and black pepper to taste. Stir in the fresh cilantro and lemon juice just before serving.
Serve warm as a main dish with crusty bread, or alongside rice or couscous. Garnish with additional cilantro if desired.
Nutrition Facts
Calories |
377 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 867 mg | 38% | |
| Total Carbohydrate | 58.3 g | 21% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 7.1 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 149 mg | 11% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1441 mg | 31% | |
*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.
