The 30-Minute Fibromyalgia Cookbook: 75 Quick and Easy Anti-Inflammatory Recipes by Nasar RDN Bonnie

Author:Nasar RDN, Bonnie [Nasar RDN, Bonnie]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-08-25T16:00:00+00:00

PERSIAN BEAN STEW WITH DILL AND PARSLEY

FREEZER-FRIENDLY, MAKE-AHEAD, ONE-POT, VEGAN

I was first introduced to this dish when my Persian friend made it for me, and I was hooked just from the aroma alone! This hearty melding of flavors truly hits the spot. This version is modified to minimize time while maximizing flavor. The recipe blends the sweetness of fresh dill with the powerful flavors of several nutrient-dense beans and legumes, providing both excellent nutritional and culinary power.

Serves 4

Prep time: 5 minutes

Cooking time: 20 minutes

3 tablespoons extra-virgin olive oil

2 onions, diced

2 garlic cloves, minced

2 (15-ounce) cans chickpeas, drained

1 (15-ounce) can cannellini beans, drained

1 (15-ounce) can red kidney beans, drained

1 tablespoon turmeric

9 cups vegetable broth (for a homemade version)

1 beet, diced

1 pound gluten-free fettuccini noodles

1 teaspoon salt

¼ teaspoon freshly ground black pepper

2 cups chopped fresh dill

3 cups chopped fresh flat-leaf parsley

10 ounces frozen spinach

1 (15-ounce) can lentils, drained and rinsed

Vegan sour cream, for serving

1. In a large pot, heat the oil over medium-high heat.

2. Add the onion and sauté until slightly browned, about 7 minutes. Add the garlic and continue cooking for 1 minute. Remove 1 spoonful of the onion mixture and set it aside for garnish.

3. Add the chickpeas, cannellini beans, kidney beans, turmeric, broth, beet, fettuccini, salt, pepper, dill, parsley, spinach, and lentils. Simmer, covered, on low heat for 20 minutes. Be careful not to let it boil over.

4. Serve warm and garnish with the reserved onion mixture and a little vegan sour cream.

Tip: You can make a large batch and freeze half of this recipe in individual portions to use when you don’t feel like cooking. For added flavor, you can also add ½ cup of chopped cilantro.

Per serving: Calories: 1,089; Total fat: 18g; Total carbs: 193g; Fiber: 36g; Sugar: 20g; Protein: 42g; Sodium: 2,609mg

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