Discover the traditional Macedonian dish, Gravče na Tavče. This hearty recipe features beans slow-cooked in a clay pot with onions, bell peppers, and a flavorful blend of spices. Perfect for a comforting meal, this authentic dish is a staple in Macedonian cuisine. Learn how to prepare this easy yet delicious vegetarian recipe that brings a taste of the Balkans to your table.

Ingredients:

- 2 cups dried white beans (such as cannellini or lima beans)

- 1 large onion, finely chopped

- 1 red bell pepper, chopped

- 1 green bell pepper, chopped

- 2 garlic cloves, minced

- 1/4 cup vegetable oil

- 1 tablespoon paprika (sweet or smoked)

- 1 teaspoon ground black pepper

- 1 teaspoon salt (or to taste)

- 1 teaspoon ground cumin

- 1 bay leaf

- 1 tablespoon tomato paste

- 4 cups water

- Fresh parsley for garnish

Instructions:

Prepare the Beans:

  - Soak the beans in water overnight. Drain and rinse before cooking.

Cook the Beans:

  - In a large pot, add the beans and cover with fresh water. Bring to a boil, then reduce heat and simmer for 45 minutes to 1 hour, or until the beans are tender. Drain the beans and set aside.

Sauté the Vegetables:

  - In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion, red and green bell peppers, and garlic. Sauté until the vegetables are soft and the onion is translucent, about 5-7 minutes.

Add Spices:

  - Stir in the paprika, black pepper, cumin, and salt. Add the tomato paste and mix well.

Combine Beans and Vegetables:

  - Add the cooked beans to the skillet with the vegetable mixture. Stir everything together, ensuring the beans are well-coated with the spices and tomato paste.

Transfer to Clay Pot:

  - Preheat your oven to 350°F (175°C). Transfer the bean mixture into a clay pot or casserole dish. Add the bay leaf and enough water to cover the beans (about 4 cups). Stir gently.

Bake:

  - Cover the clay pot with a lid or foil and bake in the preheated oven for 1 hour. After 1 hour, remove the lid/foil and continue baking for an additional 30 minutes, allowing the top to become slightly crispy.

Serve:

  - Remove the bay leaf and garnish with fresh parsley. Serve hot, with crusty bread or a side salad.

Enjoy your traditional Macedonian Gravče na Tavče!

Nutritional Values

Dried White Beans (2 cups)

 - Calories: Approximately 400

 - Carbohydrates: 80 g

 - Protein: 28 g

 - Fat: 1 g

 - Fiber: 24 g

Benefits: 

 - High in protein and fiber, which support muscle health and digestive function.

 - Rich in vitamins and minerals such as iron, magnesium, and potassium.

 - Can help stabilize blood sugar levels due to their low glycemic index.

Large Onion (1, finely chopped)

 - Calories: Approximately 45

 - Carbohydrates: 11 g

 - Protein: 1 g

 - Fat: 0 g

Benefits: 

 - Contains antioxidants like quercetin that may help reduce inflammation.

 - Adds flavor and aroma to the dish with minimal calories.

Red Bell Pepper (1, chopped)

 - Calories: Approximately 25

 - Carbohydrates: 6 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 2 g

Benefits: 

 - High in vitamins A and C.

 - Contains antioxidants that support immune health and protect against oxidative damage.

 - Adds a sweet, crisp flavor to the dish.

Green Bell Pepper (1, chopped)

 - Calories: Approximately 25

 - Carbohydrates: 6 g

 - Protein: 1 g

 - Fat: 0 g

 - Fiber: 2 g

Benefits: 

 - Rich in vitamins A and C.

 - Provides antioxidants and adds a crunchy texture.

Garlic Cloves (2, minced)

 - Calories: Approximately 9

 - Carbohydrates: 2 g

 - Protein: 0.4 g

 - Fat: 0 g

Benefits: 

 - Contains allicin, which has anti-inflammatory and antimicrobial properties.

 - Adds flavor and potential health benefits.

Vegetable Oil (1/4 cup)

 - Calories: Approximately 480

 - Fat: 56 g

 - Carbohydrates: 0 g

 - Protein: 0 g

Benefits: 

 - Provides essential fatty acids for cooking.

 - Adds richness and helps to sauté vegetables.

Paprika (1 tablespoon)

 - Calories: Approximately 20

 - Carbohydrates: 5 g

 - Protein: 1 g

 - Fat: 1 g

Benefits: 

 - Contains antioxidants like capsaicin, which may have anti-inflammatory effects.

 - Adds a sweet or smoky flavor depending on the type used.

Ground Black Pepper (1 teaspoon)

 - Calories: Approximately 6

 - Carbohydrates: 1 g

 - Protein: 0.2 g

 - Fat: 0 g

Benefits: 

 - Contains piperine, which may aid in digestion and enhance nutrient absorption.

 - Adds a mild heat and flavor to the dish.

Salt (1 teaspoon, or to taste)

 - Calories: 0

 - Sodium: Approximately 2300 mg per teaspoon

Benefits: 

 - Enhances flavor and helps balance other ingredients.

 - Necessary in moderation for maintaining fluid balance and nerve function.

Ground Cumin (1 teaspoon)

 - Calories: Approximately 8

 - Carbohydrates: 1 g

 - Protein: 0.4 g

 - Fat: 0.4 g

Benefits: 

 - Contains antioxidants and may help with digestion and metabolism.

 - Adds a warm, earthy flavor to dishes.

Bay Leaf (1)

- Negligible calories and nutrients per leaf

Benefits: 

 - Adds a subtle depth of flavor to the dish.

 - Contains essential oils that may have digestive benefits.

1 tablespoon tomato paste

 - Calories: Approximately 13

 - Carbohydrates: 3 g

 - Protein: 0.6 g

 - Fat: 0 g

Benefits: 

 - Concentrates the flavor of tomatoes, adding richness to dishes.

 - Provides some vitamins and minerals.

Water (4 cups)

 - Calories: 0

 - Carbohydrates: 0 g

 - Protein: 0 g

 - Fat: 0 g

Benefits: 

 - Essential for cooking and hydrating ingredients.

 - Helps to create the desired consistency in the dish.

Fresh Parsley (for garnish)

 - Calories: Approximately 2 per tablespoon

 - Carbohydrates: 0.5 g

 - Protein: 0.2 g

 - Fat: 0 g

Benefits: 

 - High in vitamins A, C, and K.

 - Adds a fresh, herbal flavor and enhances the dish’s visual appeal.