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Berbere Spice-Braised Bean, Fennel, and Tomato Bowls

Name: Berbere Spice-Braised Bean, Fennel, and Tomato Bowls
Yield: 6
Ingredients: 1 English cucumber, diced; 1/3 cup (80 mL) plain kefir or plain vegan yogurt; 2 Tbsp (30 mL) parsley or chopped fresh dill; 1 tsp (5 mL) brown rice vinegar or sauerkraut liquid (from jar); 3 cups (750 mL) cooked sprouted quinoa, brown rice, or millet

Servings6

Allison Day, RHN

Updated Aug 08, 2023

Canned beans are braised with cherry tomatoes, fennel, and health-boosting spices, making for a satisfying topping for whole grains, sprouted wheat pasta, or sourdough bread. A refreshing side of creamy cucumber salad makes this meal feel whole. This is a great excuse to experiment with a new-to-you spice.

What is berbere?

Berbere is a spice blend from Ethiopia that can include warming ginger, cinnamon, and nutmeg, along with fruity coriander and cardamom, black pepper, chili peppers, garlic, paprika, cumin, and fenugreek. Grocery stores now carry the spice blend, but it’s also readily available online.

Berbere Spice-Braised Bean, Fennel, and Tomato Bowls

Servings6

Ingredients

Serving

1 English cucumber, diced
1/3 cup (80 mL) plain kefir or plain vegan yogurt
2 Tbsp (30 mL) parsley or chopped fresh dill
1 tsp (5 mL) brown rice vinegar or sauerkraut liquid (from jar)
3 cups (750 mL) cooked sprouted quinoa, brown rice, or millet

Nutrition

Per serving: (with chicken)

calories434
protein27 g
total fat14 g
- sat. fat2 g
total carbohydrates52 g
- sugars5 g
- fibre0 g
sodium512 mg

Directions

01

Preheat oven to 375 F (190 C). In Dutch oven or large ovenproof dish with lid, mix to combine all braise ingredients (except chicken or tuna), then cover and bake for 40 minutes, or until vegetables are tender and tomatoes have broken down. Give tomatoes a gentle mash to release more juice, watching out for hot juice sputtering up. Mix in chicken or tuna, if using, and bake, covered, for 10 more minutes, until heated through.

02

To serve, in medium bowl, combine diced cucumber with kefir, dill, and vinegar. Scoop grains into serving bowls and top with braised vegetable-bean mixture and cucumber mixture. Serve with a drizzle of additional olive oil.

Allison Day, RHN

Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).

@allison_day

www.hiallisonday.com/

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