The Washington Post

Slow Cooker White Bean, Chickpea and Tomato Stew

Slow Cooker White Bean, Chickpea and Tomato Stew 6.000

Deb Lindsey for The Washington Post

Jan 10, 2017

Here, red lentils and bulgur thicken a Mediterranean-inspired stew. The traditional braise takes a bit of work and finesse; the pressure cooker (see related recipe) and slow-cooker versions are easy enough for a weeknight.

You'll need a 5-to-6-quart slow cooker or an Instant Pot (on the slow-cooker setting). This recipe is suitable for a stove-top Dutch oven as well; see the NOTE below.

For a vegan garnish, place a dab of coconut milk yogurt in each bowl (or use sour cream for a vegetarian option).

Make Ahead: The dried chickpeas and beans need to soak, separately, overnight.


Servings:
6

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings

Ingredients
  • 1 cup dried chickpeas
  • 1 cup dried white beans, such as Great Northern or cannellini
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 2 medium ribs celery, thinly sliced
  • 2 teaspoons dried dill
  • 1 1/2 teaspoons ground cinnamon
  • 1 1/2 tablespoons mild paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • One 14-ounce can no-salt-added diced tomatoes, with their juices
  • 1/4 cup dried red lentils
  • 1/4 cup dried (medium-coarse) bulgur
  • 2 tablespoons tomato paste
  • 2 1/2 cups no-salt-added vegetable broth

Related Recipes

Directions

Place the chickpeas and beans in separate large bowls; cover each with a few inches of water. Let them sit overnight (8 to 12 hours).

Heat the oil in the direct-heatproof slow-cooker insert over medium heat, or in a large skillet. Once the oil shimmers, add the onion and celery; cook for about 4 minutes, stirring often, until softened.

Stir in the teaspoons of dill, teaspoons of cinnamon, the paprika, cumin, salt and pepper; cook for 20 seconds, until fragrant.

Drain the chickpeas and beans; add them to the pot. Also add the canned tomatoes and their juices, the lentils, bulgur and tomato paste, stirring until the paste dissolves.

Stir in the broth. Cover and cook on LOW for 8 hours or until the chickpeas and beans are tender.

Uncover; stir well before serving.

NOTE: To cook this stew in a Dutch oven, use the same ingredient amounts except decrease the amount of dill to 1 1/2 teaspoons, decrease the cinnamon to 1 teaspoon and increase the broth to 3 cups, or more as needed. Soak the chickpeas and beans as directed. Heat the oil over medium heat. Once the oil shimmers, add the onion and celery. Cook for 4 to 6 minutes, stirring often, until softened. Stir in the dill, cinnamon, paprika, cumin, salt and pepper. Follow the remaining directions for cooking, adding the soaked chickpeas and beans, the canned tomatoes and their juices, the lentils, bulgur and tomato paste. Increase the heat to medium-high and add the broth; once the mixture begins to bubble at the edges, reduce the heat to low, cover and cook for 1 1/2 to 2 hours or until the chickpeas and beans are tender and the stew has thickened. You may need to add up to 1 cup of extra broth as the stew's moisture begins to evaporate near the end of cooking. Also, stir often during the last 30 minutes to keep the lentils and bulgur from scorching.

Rate it

Recipe Source

From cookbook authors Bruce Weinstein and Mark Scarbrough.

Tested by Mary Pat Flaherty.

Email questions to the Food Section.

Email questions to the Food Section at food@washpost.com.

Avg. Rating (7)

Rate this recipe

Nutritional Facts

Calories per serving: 350


% Daily Values*

Total Fat: 7g 11%

Saturated Fat: 1g 5%

Cholesterol: 0mg 0%

Sodium: 440mg 18%

Total Carbohydrates: 56g 19%

Dietary Fiber: 16g 64%

Sugar: 10g

Protein: 17g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

Most Read Lifestyle