Put your apron down and go play with your babies! This one pot Moroccan giant white bean stew made recipe is the perfect quick and easy family recipe. Made in just one pot with cauliflower, gigante beans (or white beans) and topped with a cilantro cream sauce. Packed with flavour yet mild enough to be kid-approved. So get your pot out, throw these ingredients in and sit back knowing a nutritious meal is coming up!
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Is Moroccan stew kid-approved?
There is nothing more satisfying than a comforting warm flavourful bowl of white bean Moroccan stew. Winter is in full effect here in Canada so this stew hits the spot just right. Made with either Gigante beans or white beans, and cauliflower it makes a satisfying vegan family dinner recipe.
However I’ll be honest, my kiddos are not always big fans on eating beans (white beans or Gigante beans). There is always one out of the three that protest a dinner recipe featuring beans. But Gigante beans are actually fun to eat! So we make a game out of who can eat the most. Or I tell them the jack and the bean stock story while we eat.
When I try a new recipe for the first time, especially one that has bold flavours, I always serve a small amount. It also helps to serve it alongside something they love (a safe, familiar food). This usually helps take the pressure off having to eat a lot of the ‘new’ food on the first attempt. As parents we do what we can, but remember, it is our job to offer healthy nutritious food and it is their job to decide how much of it they eat!
What are Gigante beans?
Gigante beans are a Greek bean that is, as the name suggests, giant. Normally found in a European or specialty store they can sometimes be hard to find. If that is the case for you then you can sub in butter or white beans to make this stew.
These beans are an excellent source of protein and fibre and really ‘beef’ up this dish. Along with the cauliflower, this vegetable Morrocan stew is very satisfying on its own. You can serve it over rice but I find it perfect just as is, making it a lower-carb meal.
Should I use Gigante Beans or white beans to make Moroccan stew?
This easy Moroccan stew recipe can be made with either Gigante (or giant white beans) or white beans. Personally I love this stew recipe with Gigante beans but they are not always easy to find. In addition, they need to be cooked at home. So if you are in need of an ultra-quick recipe just pick up a can of white or cannellini beans.
If you are cooking your own Gigante beans (and you can do this for the white beans as well if you like), start by soak your beans overnight. Just fill the bowl with water until the beans are covered. Then in the morning drain and rinse them. Then place them into a large cooking pot and fill with water until the beans are totally submerged. Add in 2 bay leaves and salt and cook until tender.
You can cook them in your instant pot (bean setting for 35 minutes) if you have one but they cook on the stove in about 40ish minutes. Just keep an eye on the water level. When they are tender just pour the beans and some of the bean water into a mason jar and place it into the fridge once cooled. They last 5-6 days in the fridge.
Giant white bean Morrocan stew tips
When cooking this Moroccan stew recipe there are a few tips to keep in mind. First make sure to saute your onion slowly so they release all their glorious flavours. This step doesn’t take to much time (5ish minutes) but it helps build a nice flavour profile since this is a minimal ingredients recipe.
Next add the spiced and garlic to the soft and fragrant onions. Then dry cook them. By this time the pan should be mostly dry so before adding in the veggie stock let the spiced cook in with the onions. This also helps them release their flavour and the smell will be oh so worth it.
Something my husband taught me when working with cauliflower or brocolli is to not just shop it up. Rather be a bit more intentional about how you chop. I like to follow the stem so that the cauliflower doesn’t just become a bunch of loose pieces but more like florets. Again these small steps do not take any extra time but help bring recipes with minimal ingredients up a notch 😉
Other then those few things there isn’t much else I can mention. This recipe really is an easy one and is perfect for anyone to try!
Cashew Cilantro Cream sauce (and a nut-free sub)
Oh, one last thing, this cashew based cilantro cream sauce really is delicious to top this Moroccan stew with. However, it is not necessary if you want this dish to stay super simple and easy. BUT I will say that this cilantro cream sauce is made in a blender with just a few ingredients!. If you are looking for a nut-free vegan cream sauce then you could swap this recipe for a tahini dressing instead (5- minute Caesar dressing)
Anyhoo, thanks for reading and I hope you love this giante white bean Moroccan stew recipe. For more vegan family eats be sure to check out these:
- 15 minute butter chicken without the butter, or the chicken
- Quick one-pot vegan chili recipe
- Easy meal prep lentil stew
- High protein shepherd’s pie
If you make this recipe please tag me in your creations so I can share over on instagram (@at.my.table)! I love seeing what you guys come up with!
Until then, tchau
Ingredients
- 3 cups cauliflower chopped
- 3 cups gigante beans or 2 cans white beans, rinsed and drained
- 1 tbsp sesame oil
- 1 onion diced
- 3 cloves garlic minced
- 3 cups vegetable broth
- 2 Roma tomatoes diced
- 3 tbsp tomato paste
- 1 tsp all spice
- ½ tsp paprika
- ½ tsp cinnamon
- ¼ tsp ginger ground
- ¼ tsp salt
Cashew Cilantro Cream
- 1 ½ cups cashews soaked and rinsed
- 3 tbsp nutritional yeast
- 6 tbsp lemon juice about 1 medium lemon
- ¼ cup cilantro
- 1 clove garlic
- ¼ tsp salt
Instructions
- To a small bowl add the cashews and some warm water. Let the cashews soak while you cook the stew.
- To a large hot pan add in the oil and the onions. Cook on medium until the onions are soft and fragrant. then add in the spices and garlic and continue to cook for about 3ish minutes. The spices will start to smell lovely!
- Add in the veggie stock, tomatoes, tomato paste, cauliflower and beans. Continue to cook until the cauliflower is tender. About 15 minutes. Meanwhile, drain and rinse your cashews. add all the cream ingredients to a small blender and blend until smooth.
- Drizzle the cilantro cream into bowls of the stew and serve with rice or eat as is
Nutrition
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I have a couple of questions concerning the Gigante Bean Moroccan Stew, please. First, I must have missed, but can’t find how much cauliflower to add. Second, I know fresh cauliflower is preferred, but could frozen be substituted? If so, how much? Thank you for your time & inspiring recipes.
Hi! Thank you! I add one head of cauliflower (i will add the quantity to the recipe). I have not tried with frozen but I think it would be fine. It may turn out slightly more sauce because of the extra water from the frozen variety. If you make it let me know how it turns out!