Moroccan White Bean Chili

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Moroccan White Bean Chili
225 min.
2
534kcal

Suggestions


Welcome to a culinary journey that transports you straight to the vibrant streets of Morocco with this delightful Moroccan White Bean Chili! This dish is not just a meal; it's an experience that combines the warmth of spices with the heartiness of beans and fresh vegetables. Perfect for those chilly evenings or a cozy lunch, this chili is a fantastic way to nourish your body while tantalizing your taste buds.

What makes this recipe truly special is its health score of 100, making it an excellent choice for anyone looking to indulge in a guilt-free yet satisfying dish. Packed with gluten-free and dairy-free ingredients, it caters to various dietary preferences without compromising on flavor. The combination of great northern beans, fresh tomatoes, and a medley of spices like cumin, turmeric, and ginger creates a rich and aromatic base that is both comforting and invigorating.

With a preparation time of just 225 minutes, this recipe allows the flavors to meld beautifully, resulting in a chili that is bursting with depth and character. Whether you're serving it as a main course for dinner or a hearty lunch, this Moroccan White Bean Chili is sure to impress your family and friends. So, roll up your sleeves and get ready to create a dish that not only warms the soul but also celebrates the vibrant flavors of Moroccan cuisine!

Ingredients

  • 1.3 cups carrots chopped
  • 1.8 cups celery chopped
  • 0.3 cup chicken bouillon 
  • tablespoons cilantro leaves fresh chopped
  • tablespoons garlic clove fresh minced
  • lb cannellini beans for 24 hours
  • 0.3 teaspoon ground cinnamon 
  • teaspoons ground cumin 
  • teaspoons ground ginger 
  • 0.5 teaspoon pepper fresh black
  • teaspoon turmeric 
  • tablespoons juice of lemon fresh
  • teaspoons paprika 
  • 0.3 teaspoon pepper red
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • tablespoons tomato paste 
  • 3.5 cups tomatoes fresh chopped
  • cups water 
  • cups water 
  • cups onion red yellow chopped

Equipment

  • dutch oven

Directions

  1. In a non-stick 8-quart dutch oven pot, add onion, celery, carrot and garlic and saut five minutes or until the vegetables are soft and translucent.Stir in cumin and spice ingredients (through red pepper); cook 1 minute, stirring constantly.
  2. Add the tomato paste and mix it inches
  3. Quickly add the 3 cups water, the fresh diced tomatoes, and finally your soaked and drained bag of great northern beans.Bring to a boil. Cover, reduce the heat, and simmer for 2 1/2 hours or until the beans are fork tender (or to your likeness)and the water has reduced to a nice stew-like texture.Taste. Stir in the bouillon granules, salt-to-taste, and lemon juice.Taste. Take off the heat and stir in the cilantro.
  4. Serve over chunked up hearty mixed-grain bread or as-is.

Nutrition Facts

Calories534kcal
Protein20.28%
Fat6.44%
Carbs73.28%

Properties

Glycemic Index
156.42
Glycemic Load
14.34
Inflammation Score
-10
Nutrition Score
53.993478277455%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
1.98mg
Apigenin
2.53mg
Luteolin
1.05mg
Isorhamnetin
8.02mg
Kaempferol
1.69mg
Myricetin
0.55mg
Quercetin
35.13mg

Nutrients percent of daily need

Calories:534.08kcal
26.7%
Fat:4.15g
6.39%
Saturated Fat:0.86g
5.38%
Carbohydrates:106.28g
35.43%
Net Carbohydrates:75.24g
27.36%
Sugar:27.85g
30.94%
Cholesterol:0mg
0%
Sodium:2579.42mg
112.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.41g
58.81%
Vitamin A:19960.87IU
399.22%
Manganese:3.28mg
164.1%
Fiber:31.04g
124.17%
Vitamin C:81.45mg
98.72%
Folate:363.76µg
90.94%
Potassium:3170.95mg
90.6%
Iron:12.82mg
71.2%
Vitamin K:73.05µg
69.57%
Copper:1.33mg
66.65%
Phosphorus:642.36mg
64.24%
Vitamin B6:1.24mg
61.79%
Magnesium:246.29mg
61.57%
Vitamin B1:0.7mg
46.96%
Vitamin E:6.48mg
43.2%
Calcium:403.31mg
40.33%
Vitamin B3:7.33mg
36.64%
Vitamin B2:0.51mg
30.01%
Zinc:4.13mg
27.54%
Selenium:16.94µg
24.21%
Vitamin B5:1.77mg
17.68%
Source:Food.com