Is there anything more homey and hearty than a hot bean stew? There are almost infinite variations for this humble but rich dish. We would like to propose a Middle Eastern Bean Stew recipe that is super tasty and delicious, which is Lebanese Fasolia Stew.
Fasolia (or Fasulia, فاصوليا) is a tasty red bean stew cooked in tomato sauce. The classic recipe can also contain beef or lamb, but we will show you a 100% plant-based version.
What sets Lebanese Fasolia apart from other bean stews is the blend of herbs and spices. There are three magic spices in play:
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pimento
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ground coriander seeds
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sumac
If you have never tried sumac, you will be delighted. It’s a beautiful deep red spice with citrusy and fruity flavors. If you can’t find it, don’t worry. See the Tips section below for advice on substitution.
Fasolia is so delicious that you can eat it on its own. But most traditional recipes accompany it with flatbread, rice, or other grains. We serve it on a bed of bulgur wheat. Would you like to combine it with something else? Check out our serving suggestions here.
Overall, our Lebanese Fasolia is a balanced meal with lots of vegetables, plant-based proteins and slowly digestible carbohydrates. A generous bowl will give you 60% RDI for fibers, 36% RDI for proteins, 10% RID for fats And 352 calories. And it’s done only 25 minutes! Just beautiful. Let us do this!
frequently asked Questions
What to serve with Fasolia?
This Middle Eastern bean stew pairs beautifully with warm whole-wheat pitas, bulgur, or couscous.
We also have a delicious Potato Salad, Baba Ganoush, and Hummus recipe if you’re looking for more Lebanese side dishes to accompany this hearty stew.
For a gluten-free alternative to flatbread and bulgur, you can serve the beans with a side of brown rice or quinoa.
Eating legumes with a serving of grains like rice or wheat is a great way to balance your meal with plant-based complete proteins. Quinoa, on the other hand, is a pseudocereal that already contains all nine essential amino acids that make up “complete proteins.” So when you combine quinoa with beans, you get an even bigger protein boost.
Finally, if you want to keep your carb intake low, try replacing bulgur with cauliflower rice by following our easy recipe here.
What beans are used in Lebanese Fasolia?
Traditional Fasolia uses red kidney beans. You can use both dried and canned.
The dried ones must be soaked beforehand and boiled for at least 30 minutes. The canned beans instead are a quick and easy option if you’re short on time.
Lebanese cuisine is famous for its variety of legumes, and many stews are often made with a combination of these. Instead of red kidney beans, you can try:
Is this bean stew healthy?
This Lebanese-style stew is a healthy and balanced meal as it is made with just legumes, vegetables and a little olive oil.
Beans, including red kidney beans, are high in fiber, which helps slow the digestion and absorption of carbohydrates, promoting a controlled release of energy.
Tomatoes and spinach are low-carb veggies packed with antioxidants and minerals.
Because this recipe doesn’t contain butter or meat, it’s very low in fat. Using extra virgin olive oil ensures you’re getting a good serving of heart-healthy unsaturated fats.
We combined this hearty stew with bulgur, a whole grain cereal rich in fiber and vitamins. Bulgur wheat also contains essential amino acids which, along with those found in kidney beans, ensure you have a source of complete plant-based proteins.
At just 350 calories, a generous bowl of this Fasolia makes a tasty, nutritious, and balanced meal that will keep you full and satisfied for hours.