Heat the olive oil in a large pot over medium heat.
⚙ Pan-fryingStoveLarge pot
2
Add the onion and fry 5–8 minutes, stirring now and then, until the onion is soft and translucent and starts to turn golden at the edges. If it browns too fast, lower the heat.
⚙ Adding to the hot fat and fryingStove
💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
3
Add the garlic and fry about 30 seconds to 1 minute, just until fragrant. Don't let the garlic brown.
⚙ Adding to the hot fat and fryingStove
💡Garlic burns quickly and turns bitter. Add it only after the onion has softened, over medium heat, and add the next ingredient as soon as it smells fragrant.
To assemble
4
Sprinkle in the turmeric, cumin, paprika and hot paprika and stir for 30 seconds to a minute, until fragrant.
5
Add the tomatoes and cook 5 minutes, stirring, until the tomatoes softens.
Stove
6
Add the legumes and water and bring to a boil.
Stove
7
Turn down the heat and simmer with the lid slightly open 20 minutes.
⚙ SimmeringStove
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
8
Season with salt and black pepper and the lemon juice, taste and adjust.
💡The lemon goes in at the end: acid at the start of cooking slows down the softening of the legumes. Adjust the salt at the end, after the soup has reduced.
9
Sprinkle the parsley on top.
10
Serve hot with homemade bread.
257calories
10 gprotein
24 gcarbs
11 gfat
● protein 17%● carbs 40%● fat 43%
Per serving (369 g), of 4 servings
For the Fried onion · To assemble ·
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⚖ About the ingredients
Onion: measured in pieces: one ≈ 117 g · 40 kcal per 100 g · More about Onion →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
White beans: measured in cup in this recipe: 1 cup = 202 g · 333 kcal per 100 g · More about White beans →
Turmeric: measured in tsp in this recipe: 1 tsp = 3 g · 312 kcal per 100 g · More about Turmeric →
Cumin: measured in tsp in this recipe: 1 tsp = 2.1 g · 375 kcal per 100 g · More about Cumin →
Paprika: measured in tbsp in this recipe: 1 tbsp = 7 g · 282 kcal per 100 g · More about Paprika →
Hot paprika: measured in tsp in this recipe: 1 tsp = 2.4 g · 282 kcal per 100 g · More about Hot paprika →
Tomatoes: measured in pieces: one ≈ 150 g · 18 kcal per 100 g · More about Tomatoes →
Water: measured in cup in this recipe: 1 cup = 240 g · 0 kcal per 100 g · More about Water →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →
Lemon juice: measured in tbsp in this recipe: 1 tbsp = 15 g · 21 kcal per 100 g · More about Lemon juice →
Parsley: measured in tbsp in this recipe: 1 tbsp = 3.8 g · 36 kcal per 100 g · More about Parsley →
🔧 Tools needed (2) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Large pot· Also works: Pot (Cook in two batches)
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