White bean & tomato stew (Cypriot fasolada)
Cypriot fasolada. Photography: Irini Savva
Dried beans are one of the best sources of plant-based protein and fiber, and if stored correctly they will last in your pantry for at least 1 year. It’s a pantry staple in many homes and a regular ingredient in the Mediterranean diet.
Which beans do to keep? These beans are almost always in my pantry: cannellini beans make tasty stews and soups, butter beans are meaty and delicious in salads and casseroles, chickpeas for creamy hummus and roasted salty snacks, green lentils for quick pilafs and yellow split peas for comforting soups. I also keep red lentils for last minute soups as these don’t need any soaking and cook very quickly.
How to store beans. If you keep beans in an airtight container and in a cool, dry place they will last 1 to 2 years.
How to prepare beans. To make life easier, always plan your bean dish one day ahead. For most beans, the procedure is fairly simple - this is the recipe for cooking 400g / 2 cups dried cannellini beans:
Rinse the dried beans and place them into a large bowl. Cover with plenty of water mixed with 2 teaspoons of bicarbonate of soda (this helps them cook faster) and soak for 8 to 12 hours. Soaking beans helps with digestibility, flatulence and also reduces the cooking time.
After soaking, rinse the beans and place them into a large pot with 6 cups of room temperature water. Bring to the boil and cook briskly on medium high heat with the lid off for 10 minutes.
Drain the beans and repeat with 6 cups of water. This time, when it comes to a boil, reduce the heat to medium-low and cook with the lid on for about 30-40 minutes or until the beans are cooked. I like to add 1 bay leaf into the pot during cooking.
You can freeze cooked beans in the cooking liquid. Let the beans cool down first, then store in freezer safe containers and label.
Cypriot fasolada, is a white bean Mediterranean stew. You can make the tomato sauce like a soup by adding more water or a thick stew as in this recipe below. It makes a very nutritious main meal when served with crusty sourdough bread.
WHITE bean & tomato stew (cypriot fasolada)
Serves 8
4 tablespoons extra virgin olive oil
1 shallot or small onion, peeled and diced
2 cloves garlic, peeled and diced
1 carrot, diced
1 stick celery, diced
2 large ripe tomatoes, grated
3 tablespoons tomato paste
1 bay leaf
1 cup water, as required
400g dried cannellini beans, cooked as per instructions above (approx. 6 cups cooked beans)
Sea salt and freshly ground black pepper, to taste
Finely chopped parsley, to serve
Saute the onion, garlic, carrot and celery in a medium sized pot until the vegetables are tender.
Add the grated tomato, tomato paste, bay leaf, water and seasoning. Simmer with the lid on for 15 minutes until the vegetables are cooked through.
Add the cooked beans and simmer with the lid on for 10 minutes.
Serve with parsley garnish on top and crusty bread on the side.