banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Berbere Spice-Braised Bean, Fennel, and Tomato Bowls

  • Servings6

Share

Berbere Spice-Braised Bean, Fennel, and Tomato Bowls

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.

Advertisement

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.

 

Advertisement

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.

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Eggplant-Crusted Mushroom Quiche with Arame