Equipment
Ingredients
Vegetable and Bean Stew
- 15 ml olive oil
- 150 g yellow onion, diced
- 150 g carrots, peeled and diced
- 150 g red bell pepper, cored and diced
- 15 g garlic, minced
- 200 g zucchini, diced
- 400 g canned crushed tomatoes
- 480 ml low-sodium vegetable broth
- 250 g cannellini beans, rinsed and drained
- 4 g sweet paprika
- 2 g smoked paprika
- 1 g cayenne pepper
Couscous Base
- 200 g dry couscous
- 240 ml water
- 15 ml olive oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 493 kcal
- Protein
- 22 g
- Carbohydrates
- 92 g
- Fat
- 9 g
- Fiber
- 16 g
- Sugar
- 12 g
- Sodium
- 892 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 1415 mg
- Calcium
- 182 mg
- Iron
- 6.7 mg
- Magnesium
- 148 mg
- Phosphorus
- 325 mg
- Zinc
- 3.0 mg
- Vitamin A
- 458 mcg
- Vitamin C
- 74 mg
- Vitamin E
- 2.5 mg
- Vitamin K
- 15 mcg
- Vitamin B6
- 0.4 mg
- Thiamin
- 0.21 mg
- Riboflavin
- 0.19 mg
- Niacin
- 3.1 mg
- Folate
- 55 mcg
- Water
- 333 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Dice the yellow onion, carrots, red bell pepper, and zucchini into uniform pieces to ensure even cooking.
Heat the olive oil in a Dutch oven over medium heat. Sauté the diced onion, carrots, and red bell pepper until the onions become translucent and the vegetables begin to soften.
Stir the minced garlic, sweet paprika, smoked paprika, and cayenne pepper into the vegetable mixture to toast the spices and release their natural oils.
Pour the crushed tomatoes and vegetable broth into the pot, followed by the diced zucchini and drained cannellini beans. Bring the mixture to a gentle simmer and allow it to cook until the zucchini is very tender.
In a separate medium saucepan, bring the water and olive oil to a full boil at 100 degrees Celsius or 212 degrees Fahrenheit. Pour over the dry couscous, cover tightly, and remove from heat to let the grains absorb the liquid.
Fluff the rested couscous with a fork to separate the grains, then plate into shallow serving bowls. Ladle the hot vegetable and white bean stew generously over the top.
Chef's Notes
- Blooming the paprika and cayenne in the hot oil before adding your liquids is crucial. This technique extracts the fat-soluble flavor compounds from the spices, resulting in a much richer, smokier base.
- This dish is an exceptional candidate for meal prep. The flavors of the tomato broth and the vegetables will continue to meld and deepen overnight in the refrigerator.
- To customize the texture, you can add the zucchini in the last ten minutes of simmering rather than the full twenty minutes if you prefer a firmer bite.
- Ensure your canned crushed tomatoes are of high quality, as they form the backbone of the broth. If they taste slightly acidic out of the can, a tiny pinch of sugar during the simmer can restore balance.
Storage
Refrigerator: 4 days — Store the stew and the couscous in separate airtight containers to prevent the couscous from becoming overly soggy.
Freezer: 3 months — Freeze the vegetable stew only. Prepare fresh couscous when reheating.
Reheating: Warm the stew gently on the stovetop until simmering, ensuring it reaches 74C or 165F. Microwave the couscous with a splash of water to refresh its texture.
Troubleshooting
Couscous is clumpy and sticky
Cause: The couscous rested too long without being fluffed, or too much water was added
Fix: Drizzle slightly with additional olive oil and use a fork to vigorously break apart the clumps
Prevention: Measure water exactly and fluff immediately after the five minute resting period
Stew lacks depth of flavor
Cause: Spices were not toasted adequately or low-sodium broth was completely unsalted
Fix: Stir in an extra pinch of smoked paprika and a very small splash of lemon juice to brighten the profile
Prevention: Always bloom dry spices in oil before adding liquids
Cultural Context
Hearty vegetable and couscous stews hold a prominent place in Sephardic and North African Jewish culinary traditions, frequently appearing on Shabbat tables and during harvest holidays like Sukkot. Drawing on the agricultural bounty of late summer and early autumn, these stews naturally celebrate seasonal produce. The incorporation of warming spices like paprika reflects trade routes and historical diaspora influences, yielding dishes that offer profound comfort and sustenance.
