Iraqi White Bean Stew

Warm, hearty, and bursting with rich Middle Eastern flavors, Iraqi White Bean Stew is the ultimate comfort food. This authentic dish combines tender chunks of beef or lamb, creamy white beans, and a perfectly spiced tomato broth enriched with ground turmeric, coriander, and a hint of cinnamon. Slow-simmered to perfection, it achieves a velvety consistency and deep, savory flavor that’s both satisfying and wholesome. Garnished with fresh parsley and served with a squeeze of bright lemon juice, this stew is ideal for cozy weeknights or special family gatherings. Easy to prepare yet packed with complexity, this stew pairs wonderfully with crusty bread or steamed rice for a complete, soul-warming meal. Perfect for those craving traditional Iraqi cuisine or looking to explore new global recipes.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 1 cup Dried white beans (such as cannellini or navy beans)
• 3 tablespoons Olive oil
• 1 large Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 2 tablespoons Tomato paste
• 1 cup Crushed tomatoes
• 1 pound Beef or lamb stew meat, cut into 1-inch cubes
• 1 teaspoon Ground coriander
• 1 teaspoon Ground turmeric
• 0.5 teaspoon Ground cinnamon
• 1.5 teaspoons Salt
• 0.5 teaspoon Black pepper
• 6 cups Water or beef stock
• 2 tablespoons Fresh parsley, chopped (for garnish)
• 4 pieces Lemon wedges (for serving, optional)

Directions

Step 1

Rinse the dried white beans and soak them in water overnight or for at least 8 hours. Drain and set aside.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onions and sauté until softened and golden brown, about 7-8 minutes.

Step 3

Add the minced garlic to the pot and stir for 1 minute until fragrant.

Step 4

Stir in the tomato paste and cook for 2 minutes, allowing the paste to caramelize slightly.

Step 5

Add the crushed tomatoes, beef or lamb, ground coriander, turmeric, cinnamon, salt, and black pepper. Stir to evenly coat the meat with the spices and tomato mixture.

Step 6

Pour in the water or beef stock and bring the mixture to a boil.

Step 7

Add the soaked and drained beans to the pot. Reduce the heat to low, cover, and let the stew simmer for 1.5 to 2 hours, or until the beans and meat are tender.

Step 8

Stir occasionally during cooking, checking to ensure the liquid has not reduced too much. Add a small amount of water if necessary to maintain a stew-like consistency.

Step 9

Taste and adjust seasoning with additional salt or pepper if needed.

Step 10

Ladle the stew into bowls and garnish with chopped fresh parsley. Serve hot with lemon wedges on the side for squeezing over the stew, if desired.

Nutrition Facts

Serving size	2645 grams (2645.0g)

Amount per serving	% Daily Value*
Calories	2374

Total Fat 136.00g	174%
Saturated Fat 43.20g	216%
Polyunsaturated Fat 4.00g
Cholesterol 318mg	106%
Sodium 3922mg	171%
Total Carbohydrate 165.00g	60%
Dietary Fiber 41.70g	149%
Total Sugars 23.70g
Protein 135.60g	271%

Vitamin D 0IU	0%
Calcium 541mg	42%
Iron 29mg	159%
Potassium 6195mg	132%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.4%

Protein: 22.4%

Carbs: 27.2%