Pumpkin, Harissa, and Corona Bean Stew
Italian corona beans are revered for their buttery yet meaty texture, making an ideal vegan entrée. Corona runner beans can be found online. Or large lima beans and Greek Gigante (giant) beans can be substituted, but they tend to come out of their shells when cooked rather than staying whole and intact like a corona bean. A few years back I purchased a pound of corona beans, planting a handful or two and eating the rest. Now, years later I have an abundant yearly crop of these royal beans.
ONWARD:
With corona beans as the main element, the fiery North African harissa paste, saffron, and cinnamon build a complex flavor profile. The pumpkin and onions become the thickening agent bringing it all together as a hearty vegan stew. The sweet and sour pumpkin seeds and cilantro tames the heat of the harissa paste slightly. Add the amount of harissa paste, as fits your heat tolerance. Make it on the weekend and enjoy it later in the week. This spicy stew will surely warm a cool evening!
4 entrée servings
INGREDIENTS:
Bean Stew
8 ounces dried corona beans (about 1 ½ cups) soaked overnight in filtered water
2 tablespoons extra virgin olive oil
3 cups yellow onion, peeled, medium diced (about 1 large onion)
¼ teaspoon saffron, crumbled
1 teaspoon cinnamon
1 teaspoon sea salt
½ teaspoon fresh ground black pepper
1 tablespoon harissa paste
3 cups vegetable broth, maybe more
4 cups pumpkin or squash, peeled, cut into 1-inch cubes (about 1 ½ to 2 pounds)
¼ cup cilantro leaves
Pumpkin Seed Garnish
½ cup pumpkin seeds
1 ½ teaspoons maple syrup
½ teaspoon sumac
DIRECTIONS:
Bean Stew
Cover the dried beans with hot filtered water two inches above the beans. When cooled, refrigerate overnight to re-hydrate beans.
Preheat oven to 350°F.
Heat the olive oil in a heavy gauge braising pan. Add the onion. Lightly brown over medium-high, about five to six minutes. Add the saffron, salt, pepper, and harissa paste cooking until fragrant, for another minute.
Deglaze with three cups of vegetable stock, stirring with a wooden spoon to incorporate the caramelized bits stuck to the bottom of the pan called “fond.”
Add drained corona beans and pumpkin. Bring to a boil with the lid on then transfer to the preheated oven.
Meanwhile, prepare the pumpkin seeds. (below)
Stir every thirty minutes braising for two-an-half to three hours or more. Continue cooking until the beans turn from opaque white to transparent light brown and are very soft. The stock will become thickened. If too thick, add more broth.
Taste, Think, Transform with salt and/or pepper if needed.
Divide into four bowls and top with the pumpkin seeds and cilantro just before serving. Serve hot.
Pumpkin Seed Garnish
In a small bowl, mix the pumpkin seeds with the maple syrup and one-fourth teaspoon sea salt. Spread out on a parchment paper, or Silpat lined baking sheet pan. Toast the seeds until slightly browned, about ten minutes. Remove from the oven and sprinkle with the sumac. Let cool and break pieces apart.
Pumpkin, Harissa, and Corona Bean Stew
ingredients:
- 8 ounces dried corona beans (about 1 ½ cups) soaked overnight in filtered water
- 2 tablespoons extra virgin olive oil
- 3 cups yellow onion, peeled, medium diced (about 1 large onion)
- ¼ teaspoon saffron, crumbled
- 1 teaspoon cinnamon
- 1 teaspoon sea salt
- ½ teaspoon fresh ground black pepper
- 1 tablespoon harissa paste
- 3 cups vegetable broth, maybe more
- 4 cups pumpkin or squash, peeled, cut into 1-inch cubes (about 1 ½ to 2 pounds)
- ¼ cup cilantro leaves
- ½ cup pumpkin seeds
- 1 ½ teaspoons maple syrup
- ½ teaspoon sumac
instructions:
How to cook Pumpkin, Harissa, and Corona Bean Stew
- Cover the dried beans with hot filtered water two inches above the beans. When cooled, refrigerate overnight to rehydrate beans.
- Preheat oven to 350°F.
- Heat the olive oil in a heavy gauge braising pan. Add the onion. Lightly brown over medium-high, about five to six minutes. Add the saffron, salt, pepper, and harissa paste cooking until fragrant, for another minute.
- Deglaze with three cups of vegetable stock, stirring with a wooden spoon to incorporate the caramelized bits stuck to the bottom of the pan called “fond.”
- Add drained corona beans and pumpkin. Bring to a boil with the lid on then transfer to the preheated oven.
- Meanwhile, prepare the pumpkin seeds. (below)
- Stir every thirty minutes braising for two-an-half to three hours or more. Continue cooking until the beans turn from opaque white to transparent light brown and are very soft. The stock will become thickened. If too thick, add more broth.
- Taste, Think, Transform with salt and/or pepper if needed.
- Divide into four bowls and top with the pumpkin seeds and cilantro just before serving. Serve hot.
- In a small bowl, mix the pumpkin seeds with the maple syrup and one-fourth teaspoon sea salt. Spread out on a parchment paper, or Silpat lined baking sheet pan. Toast the seeds until slightly browned, about ten minutes. Remove from the oven and sprinkle with the sumac. Let cool and break pieces apart.
Calories
276.04Fat (grams)
9.88Sat. Fat (grams)
1.52Carbs (grams)
40.84Fiber (grams)
7.53Net carbs
33.31Sugar (grams)
15.58Protein (grams)
6.55Sodium (milligrams)
1107.83Cholesterol (grams)
0.00