Winter Recipes: Baharat Spiced Tomato + Bean Stew
Recipe and images by Cheryl Telfer, originally written for the winter edition of The Aligned Times, the indie paper I used to create for my Deep Care Boxes. I’m honoured to be republishing it here!
Living with the Seasons
Winter used to be a scary time for me. Healthwise, I would find living with a chronic blood disorder, Sickle Cell Anaemia, more challenging. The cold weather and being dehydrated is a trigger. I also experienced SAD (seasonal affective disorder), which came around usually when the sun would set around 5 pm.
Today, I navigate my health by living in accordance with the seasons and my inner cycles. The arrival of winter signals it's time to raise my temperature and energy to rebalance. Being prone to SAD, means I seek out things that make me feel good. Be it sunlight, Omega 3, or a girls night-in baking apple crumble. Rest is heavy on the agenda. During summer, 7 hours of sleep is enough. In winter a solid 8 hours is what works for me. I also factor in lots of free time to read, journal, and take walks in the parks.
Eating with the Seasons
When it comes to foods that support my inner winter, I incorporate warming spices that boost circulation and calm inflammation, as well as omega 3 rich foods which help regulate mood.
My go-to inner/outer winter recipe is this warming Baharat spiced bean stew, topped with Za'atar roasted cauliflower. This middle-eastern inspired dish hits all the flavour checkpoints: spicy, salty, sweet, bitter and sour.
Baharat Spiced Tomato + Bean Stew Recipe
Beans Prep Time: 9 hours (optional)
Prep Time: 15 mins
Cooking Time: 1 hour
Serves: 4-6
Ingredients
4 tbsp extra virgin olive oil
1 chopped red onion
6-8 large garlic cloves
1-inch grated ginger
1 tbsp fennel seeds
1 tsp chilli flakes
3 tbsp Baharat seasoning
2 tsp dried coriander
1 pack of organic cherry tomatoes
400g chopped tomatoes
200g dried chickpeas (495g cooked and drained)
100g dried adzuki beans (230g cooked and drained)
800ml of mushroom stock (1 veg stock cube is fine too)
500g beef bone broth (optional)
1/2 - 1 tbsp sea salt
150-200g cavolo nero leaves (or regular kale)
Roasted Cauliflower
1 large cauliflower
2 tbsp extra virgin olive oil
1 tbsp Za'atar blend
1/2 tsp sea salt
Methods
If you're using dried beans, you want to soak the chickpeas and adzuki beans for 8 hours before cooking. Once ready to cook, add them to a medium pot covered generously with water. Boil for 15 minutes, add a pinch of salt and simmer for around 45 minutes, or until soft but not mushy. Soaking makes them easier on the digestive tract. But of course, you can use canned beans if you like.
Preheat oven to 200ºC.
Cut the cauliflower into chunky florets, and marinate with olive oil, zaatar seasoning and salt. Place in a glass baking dish or non-stick tray and roast for 30-40 minutes, or until brown and slightly charred.
For the stew, add olive oil to a large pan on medium heat. Add the onions and sauté until semi-translucent. Next add fennel seeds (whole or crushed), chilli flakes, grated ginger and crushed garlic. Sauté for 3 minutes, then add Baharat seasoning, dried coriander and finely chopped and deseeded preserved lemons. Move around the pan to unlock the flavours for a minute or two. Then add the cherry tomatoes, chopped canned tomatoes, a generous pinch of salt and simmer for 5 minutes.
Stir in the cooked chickpeas and adzuki beans, mushroom stock and bone broth (which is optional). Cook for a further 20 minutes or until the liquid is reduced to look more like a brothy stew, than a wet soup.
Finally, add the washed and finely chopped kale and simmer for another 5 minutes.
Serve in a bowl and top with the roasted cauliflower and some pumpkin or sesame seeds.
About Cheryl
Cheryl Telfer is a Carb-Loving, Joy Seeking, Nature Wandering, Globally Recognised Certified Holistic Health And Nutrition Coach, Speaker And Wellness Writer. She thrives on empowering mission-led people with chronic health challenges to take charge of their health with practical self-healing rituals.
