One pot vegetable Morrocan stew made with Gigante beans and cauliflower. An easy family dinner recipe that is quick to make. Packed with flavour but mild enough to be kid-approved as well. This recipe is made in one pot and minimal ingredients, so you don’t have to spend any more time in the kitchen!Jump to Recipe
These days there is nothing more satisfying then a comforting warm flavourful bowl of stew. Winter is in full effect here in Canada so this stew hits the spot just right. And with these gigante beans and cauliflower its a satisfying plant based beginner recipe too.
I’ll be honest my kiddos are not always bean fans. There is always one out of the three that protest a bean dinner recipe. But these giant 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 that is a bit bolder on flavour for the first time I always serve a small amount along with 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 decided 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 no problem.
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.
Cooking Gigante Beans (or skip and buy canned white beans)
I highly suggest cooking your own beans. I always cook my beans on the weekend so I can have a few jars of beans in my fridge for the week. One of the only meal prepping I do actually 😉
This recipe is best when you cook your own beans from dry. However if you don’t have time then just sub canned white beans for these gigante beans.
To start, soak your beans overnight in some warm water. Just fill the bowl with water until the beans are covered. Then in the morning drain and rinse them. Place them into a pot and fill with water until the beans are totally submerged. Add in 2 bay leaves and salt and cook until tender.
I cook beans in my instant pot (bean setting for 35 minutes) 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.
Vegetable Morrocan Stew Tips
When cooking this easy vegan 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!
Cilantro Cashew Crema (and a nut-free sub)
Oh, one last thing, this cashew based cream really is delicious but it is not necessary if you want this dish to stay super simple and easy. However, the recipe is also super easy and it is all made in the blender so again no dishes to clean. If you want to keep this a nut free recipe you can use the tahini dressing instead (5- minute Caesar dressing)
And for more easy plant based bean recipe check out these:
- Fool-proof vegan butter chicken
- Black bean bonza burger
- Easy family lentil stew
- Lemony red lentil carrot stew
Anyhoo, thanks for reading and I hope you love this recipe! If you make this recipe please like and comment below, that would mean a lot to me! I would love to see your creation over on Instagram so please tag me (@at.my.table) so I can like and share!
Until then, tchau
One-pot Vegetable Morrocan Stew with cilantro crema (Vegan, Gluten Free)Course: lunch, DinnerCuisine: morrocan, vegan, plant based, vegetarian, gluten-freeDifficulty: Easy
One pot vegetable Morrocan stew. Drizzled with a cashew-cilantro cream this is a comforting easy family dinner recipe without all the dishes to clean afterwords. Made with Gigante beans and caulifower this is the perfect clean and healthy plant based recipe with minimal ingredients.
*Sub white or butter beans if you can not find Gigante beans.
3 cups cooked Gigante beans (or 2 cans of white beans)
1 tbs sesame oil (sub olive if you don’t have)
1 cooking onion, diced
3 garlic cloves, minced
3 cups veggie stock
2 roma tomatoes, diced (can sub in canned diced tomatoes)
3 tbs tomato paste
1 tsp all spice
1/2 tsp paprika
1/2 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp salt
- Cashew Cilantro Cream (nut-free tahini dressing here)
1 1/2 cups cashews
3 tbs nutritional yeast
6 tbs lemon juice (about 1 medium lemon)
1 garlic clove
1/4 tsp salt
1/4 cups of fresh cilantro
- 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.