Vegetarian, Low-Fat Loubia

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Vegetarian, Low-Fat Loubia

 

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : Beans Soups/Stews

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups dried navy beans

8 cups water

2 bay leaves

3 onions

4 whole cloves

5 garlic cloves -- minced

1 bone from a leg of lamb

(or 1 lb of lamb bones)

2 tablespoons olive oil

8 tomatoes -- peeled, seeded,

and chopped

(or two 14 1/4-oz cans diced tomatoes)

2 tablespoons tomato paste

2 teaspoons ground cumin

1 tablespoon sweet Hungarian paprika

1/8 teaspoon cayenne pepper -- (optional)

20 cilantro sprigs

30 parsley sprigs

3 teaspoons salt - (to 4 tspns)

Freshly-ground black pepper -- to taste

Chopped cilantro -- for garnish

Chopped onion -- for garnish

Chopped green olives -- for garnish

Bread -- for serving

 

Soak navy beans in water overnight; drain. Place drained navy beans, water,

bay leaves, 1 onion studded with all 4 cloves, garlic and lamb bones in soup

pot. Cover and cook over medium heat until beans are fairly soft, 1 to 1

1/2 hours. Discard onion.

Dice remaining onions. Heat oil in skillet over medium heat. Add onions

and fry, stirring occasionally, until soft, 3 to 4 minutes. Add to cooked

beans, along with 1/2 tomatoes, tomato paste, cumin, paprika and cayenne.

In blender or food processor, puree remaining 1/2 tomatoes with cilantro and

parsley sprigs. Add to beans and cook over low heat, covered, until beans

are tender and broth acquires full-bodied flavor, 1 to 1 1/2 hours. Season

with salt and pepper to taste.

Ladle into individual bowls and garnish with cilantro, chopped onion and

olives. Serve with warm bread.

Makes 6 to 8 servings.

Calories...266...Fat...5 g...Protein...14 g...Carbs...45 g...Sodium...170

mg...Fiber...4.5 g.