Algerian Loubia is a cherished dish from Algeria, representing the rich culinary heritage of North Africa. This hearty white beans stew embodies the warmth and hospitality deeply ingrained in Algerian culture. The dish typically features tender white beans, fragrant spices like cumin, paprika, and cinnamon, and often includes chicken for added flavor and protein.
Algerian cuisine reflects a blend of Mediterranean, Arabic, and Berber influences, shaped by centuries of trade and cultural exchange. Loubia, which means "beans" in Arabic, highlights Algeria's agricultural abundance and the resourcefulness of using simple ingredients to create flavorful meals. Over time, it has become a staple in Algerian households, enjoyed both as a comforting family meal and during festive occasions.
Ingredients:
For the Stew:
- 1 whole chicken, cut into pieces
- 2 cups dried white beans (Great Northern, navy beans, or cannellini beans), soaked overnight and drained
- 1 large onion, finely chopped
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1/4 teaspoon ground cinnamon
- Salt and black pepper to taste
- 6 cups chicken broth or water
- 2 tablespoons tomato paste
- 2 bay leaves
- Chopped fresh cilantro for garnish
- Lemon wedges for serving
Instructions:
Prepare the Beans:
1- After soaking the beans overnight, drain and rinse them.
Brown the Chicken:
1- In a large, heavy-bottomed pot, heat the olive oil over medium-high heat.
2- Add the chicken pieces and brown them on all sides. Remove the chicken from the pot and set it aside.
Sauté the Aromatics:
1- In the same pot, add the chopped onion and garlic. Sauté for a few minutes until they become soft and fragrant.
Spice it Up:
1- Add the cumin, paprika, coriander, cayenne pepper, and cinnamon. Stir for a minute until the spices are aromatic.
Add the Beans and Liquid:
1- Return the browned chicken to the pot.
2- Add the soaked and drained white beans.
3- Pour in the chicken broth (or water) to cover the chicken and beans.
4- Stir in the tomato paste and add the bay leaves.
5- Season with salt and black pepper.
Simmer:
1- Bring the mixture to a boil, then reduce the heat to low and cover the pot.
2- Let the stew simmer for about 1.5 to 2 hours, or until the chicken is tender and the beans are fully cooked. You may need to add more water or broth if it becomes too thick; you want a stew-like consistency.
Adjust Seasoning:
1- Taste the stew and adjust the seasoning if needed. Add more salt, pepper, or cayenne to suit your taste.
Serve:
1- Remove the bay leaves.
2- Serve the Algerian Loubia in bowls, garnished with fresh cilantro.
3- Provide lemon wedges on the side for a tangy, citrusy kick. Squeeze lemon juice over the stew to taste.
Algerian Loubia is traditionally served with crusty bread or couscous. Enjoy this comforting and hearty dish that brings the flavors of Algeria to your table!
Nutritional Values
Here are approximate nutritional values for the key ingredients in Algerian Loubia (White Beans Stew with Chicken). Keep in mind that these values can vary based on factors like portion size and specific brands of ingredients:
1. Chicken (Skinless and Boneless, Raw - 1 pound):
- Calories: 335
- Protein: 43 grams
- Fat: 15 grams
- Carbohydrates: 0 grams
- Cholesterol: 108 milligrams
benefits: Provides a good source of protein, essential for muscle growth and repair, as well as various vitamins and minerals like B vitamins, zinc, and iron.
2. Dried White Beans (1 cup, cooked):
- Calories: 200
- Protein: 12 grams
- Fat: 0.8 grams
- Carbohydrates: 36 grams
- Dietary Fiber: 8 grams
benefits: Rich in fiber, protein, and complex carbohydrates, which help regulate blood sugar levels, promote digestive health, and provide long-lasting energy.
3. Onion (1 medium, raw):
- Calories: 44
- Protein: 1.2 grams
- Fat: 0.2 grams
- Carbohydrates: 10.4 grams
- Dietary Fiber: 2.2 grams
benefits: Onions are packed with antioxidants and nutrients like vitamin C, vitamin B6, and potassium. They also add flavor and depth to dishes.
4. Garlic (1 clove):
- Calories: 4
- Protein: 0.2 grams
- Fat: 0 grams
- Carbohydrates: 1 gram
benefits: Garlic is known for its antibacterial and antiviral properties. It also contains compounds that may help lower cholesterol and blood pressure, and boost immune function.
5. Olive Oil (1 tablespoon):
- Calories: 119
- Fat: 14 grams
- Carbohydrates: 0 grams
benefits: A healthy source of monounsaturated fats and antioxidants, which can reduce inflammation, improve heart health, and support brain function.
6. Ground Spices and Seasonings (per teaspoon):
- Calories: Varies (negligible)
- Nutritional values are typically minimal for spices and seasonings when used in small quantities.
7. White Beans (2 tablespoons of tomato paste):
- Calories: 30
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 7 grams
- Dietary Fiber: 2 grams
8. Chicken Broth (1 cup, prepared):
- Calories: Approximately 15-20
- Protein: 1-2 grams
- Fat: 0-1 gram
- Carbohydrates: 1-2 grams
benefits:Provides hydration and adds flavor to the dish, while chicken broth also contains essential nutrients like protein, collagen, and minerals.
9. Bay Leaves (2 leaves):
- Calories: Negligible
- Nutritional values are minimal as bay leaves are typically used for flavoring.
benefits: Bay leaves add aroma and flavor to dishes and contain compounds that may have anti-inflammatory and digestive benefits.
10. Cilantro (Chopped, per tablespoon):
- Calories: 0
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
benefits: Cilantro adds freshness and a burst of flavor to the dish, and it also contains vitamins A and K, as well as antioxidants.
11. Lemon Wedges (per lemon):
- Calories: 17
- Vitamin C: Approximately 45 milligrams
benefits: Lemon wedges add acidity and brightness to the dish and are a good source of vitamin C, which boosts immune function and promotes skin health.
Please note that these values are estimates and can vary depending on the specific brands and quantities of ingredients used. It's always a good idea to check the nutritional information on the packaging of the specific products you use if you need precise dietary information, especially if you have dietary restrictions or specific nutritional goals.
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