Algerian Loubia, a hearty white beans stew, stands as a culinary emblem of Algeria's rich North African heritage. This comforting dish combines tender white beans, aromatic spices like cumin, paprika, and cinnamon, and sometimes chicken for an added boost of protein and flavor. Rooted in Mediterranean, Arabic, and Berber traditions, Loubia showcases the resourcefulness of Algerian cuisine, transforming simple, locally-sourced ingredients into a wholesome meal. Packed with essential nutrients, it provides fiber, protein, and vitamins like B-complex and iron, supporting digestive health and energy. However, its rich spices may pose challenges for those with sensitive stomachs. Loubia remains a cherished staple, offering both nourishment and a taste of Algeria's warm hospitality.
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!
Additional tips
- Overcooking Beans: Over-soaking or overcooking the beans can result in a mushy texture. Aim to cook them just until tender.
- Imbalanced Spices: Adding too much of one spice can overpower the dish. Always start with smaller quantities and adjust to taste.
- Pre-Soaking Beans: Always soak dried beans overnight to reduce cooking time and improve digestibility.
- Layering Flavors: Sautéing the spices with onions and garlic enhances the depth of flavor.
- Customizing Taste: For a more personalized touch, adjust the spices, add a squeeze of lemon for brightness, or garnish with fresh herbs like parsley or cilantro.
Note:
- For Diabetics: With its high fiber content, this stew can help regulate blood sugar levels, making it suitable for people with diabetes when consumed in moderate portions.
- For Low-Calorie Diets: By adjusting the oil and omitting or reducing the chicken, this dish can be adapted for those on a calorie-restricted diet.
Frequently Asked Questions
How is "Loubia" traditionally served?
- Traditionally, Loubia is served with crusty Algerian bread like kesra or alongside couscous. For a heartier meal, it can be paired with rice or a fresh side salad to balance the flavors.
Can the recipe be made without chicken?
- Yes, the chicken can be substituted with plant-based options like chickpeas or an extra serving of white beans for a vegetarian or vegan version. You could also use tofu or seitan for added protein.
What are the best types of beans to use?
-Great Northern Beans, Cannellini beans, or Navy beans work perfectly. However, any variety of white beans available to you can be used for this recipe.
How long does the recipe take to prepare?
- The total time required is approximately 2–3 hours, which includes cooking and soaking time (if using dried beans). Pre-soaked beans or canned beans can reduce preparation time significantly.
Can the dish be made in advance؟
- Yes, Loubia can be prepared ahead of time and stored in the refrigerator for up to 3 days. The flavors often deepen and improve after a day.
How can I tone down the spiciness?
- To make the dish milder, reduce the amount of cayenne pepper and paprika. Adding a dollop of yogurt or a splash of cream while serving can also mellow the heat.
Is it suitable for vegetarians?
- Yes, with chicken replaced by chickpeas or tofu.
Is it gluten-free?
- The dish itself is gluten-free. Serve with gluten-free bread or rice if needed.
Can I freeze leftovers?
- Yes, Loubia freezes well for up to 2 months. Reheat on low heat, adding a splash of water or broth if it thickens.
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.
- Vitamins and Minerals: Packed with B vitamins, iron, and antioxidants, Loubia supports energy production and boosts the immune system.
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.
Comments