Properties :

This traditional noodle and bean stew is a highly nutritious dish, offering a balanced blend of proteins, carbohydrates, and dietary fiber. The beans are an excellent source of plant-based protein, complex carbohydrates, iron, magnesium, and folate, supporting muscle repair, energy metabolism, and heart health. The meat, usually lamb or beef, adds essential amino acids, iron, and vitamin B12, which are vital for red blood cell production and brain function. The noodles contribute to the carbohydrate content, providing energy, while the onions and tomatoes used in the base offer antioxidants like quercetin and lycopene. This dish is also rich in fiber, which aids digestion and helps regulate blood sugar levels. The use of spices such as turmeric not only enhances the flavor but also adds anti-inflammatory properties. Overall, this hearty stew is not only satisfying but also supportive of a well-rounded, nutrient-dense diet.

Ingredients :

pinto beans : 1 Cup

bone or minced meat / Beef Brisket : 250 g

Beef Shoulder- Lamb Shoulder- Lamb Neck- Goat Shoulder-

Rice Noodles : 150 g

Onion : 1 Piece

Tomato Paste : 1 Tablespoon

turmeric : 1/2 Teaspoon

black pepper : to taste

Salt : as needed

Cooking Oil : 4 Tablespoon

Water : 6 Cup

Garlic : 2 clove

Rich flavors with bean and noodle stew – a hearty, protein-packed meal that brings tradition and flavor to your table in every bite!

Recipe :

For 4 people

Step 1: Soak the Beans

Rinse 1 cup of dried pinto beans and soak them overnight in water.
Drain and rinse before cooking to reduce bloating and cooking time.

Step 2: Sauté the Onion and Meat

Heat 2 tablespoons of oil in a large pot.
Add 1 chopped onion and cook until golden.
Add 250g of chopped lamb or beef and sauté until browned.

Step 3: Add Spices and Tomato Paste

Stir in 1 tablespoon of tomato paste, 1/2 teaspoon turmeric, salt, and pepper.
Sauté for 2–3 minutes to deepen the flavor.

Step 4: Cook the Beans and Meat

Add the soaked beans and around 6 cups of water.
Bring to a boil, then reduce heat and simmer for 1.5 to 2 hours until everything is tender.

Step 5: Add the Noodles

Once beans and meat are fully cooked, add 150g of noodles or broken spaghetti.
Let it cook for another 15–20 minutes, stirring occasionally.

Step 6: Adjust Seasoning and Finish

Taste and adjust salt or spices as needed.
If desired, add fried mint or garlic for extra aroma and richness.

Step 7: Serve Hot

Ladle the stew into bowls and serve hot with bread, fresh herbs, or pickles on the side.

Enjoy this hearty and traditional Persian stew packed with flavor and comfort!

Description:

When preparing this dish, it's crucial to soak the beans overnight to reduce cooking time and enhance digestibility by reducing the compounds that cause bloating. The meat should be seared properly with onions and turmeric to develop a deep, rich flavor base before adding water and simmering. Patience is key—slow cooking allows the flavors to meld and ensures both the beans and meat become tender and flavorful. Adding salt only after the beans have softened is important, as early salting can toughen legumes. The noodles should be added toward the end of cooking to prevent them from becoming overly soft or disintegrating. It's also advisable to occasionally stir gently once the noodles are in, to prevent sticking or burning. For added depth, some variations include a touch of cinnamon or dried lime. Overall, attention to timing and layering of flavors is vital for achieving the authentic, comforting taste this dish is known for.

Description of diets:

While this dish is highly nutritious, it may not be suitable for all dietary needs. For individuals following a vegetarian or vegan diet, the meat can be omitted and replaced with additional legumes or tofu to maintain protein content. Those on low-carb or ketogenic diets may find the noodles and beans too high in carbohydrates. People with kidney issues should moderate bean consumption due to their phosphorus and potassium levels. Additionally, those with gluten intolerance or celiac disease must substitute the noodles with gluten-free versions like rice noodles or chickpea pasta. For heart-healthy diets, using lean cuts of meat and limiting added salt can make the dish more suitable. It is also naturally high in fiber and plant protein, making it a good choice for diabetic or weight management plans, provided portion sizes are controlled. Overall, with minor adjustments, this traditional stew can be adapted to meet a variety of dietary preferences and restrictions.