Loubia, a savory Moroccan dish, has earned its place as a beloved staple in North African cuisine. Its rich history, unique combination of ingredients, and traditional preparation methods make it a flavorful and wholesome meal.
If you know anything about me, you know I like to keep things simple. This Moroccan White Bean Stew is simple, yet hardy. It’s comforting, yet nourishing. Loubia is a popular vegan dish across North Africa and the Middle East. White beans, onions, and tomatoes simmer with my Moroccan spice, infusing all the comforting flavors into the white beans. It really is like a hug in a bowl!
In this blog post, we’ll take a deep dive into the origins of Loubia, explore its key ingredients, and uncover the art behind its preparation.
In this recipe, I use my salt-free Moroccan spice blend from my spice company – The Spice Girl Kitchen. I’m completely biased because it is, after all, my spice recipe and the best salt-free Moroccan seasoning on the market.
This post is all about Loubia (Moroccan White Bean Stew)!
All About Loubia
History
Loubia traces its roots back to Morocco, where it has been a cherished dish for generations. The name “Loubia” itself is derived from the Arabic word for beans, emphasizing the dish’s primary ingredient. Over time, Loubia has evolved into various regional variations, each adding a unique twist while maintaining the essence of the dish.
Ingredient Deep Dive
The heart of Loubia lies in its simplicity, with dried white beans as the star ingredient. These beans, often referred to as “navy beans,” are known for their creamy texture and ability to absorb the rich flavors of the dish. Additional ingredients include tomatoes, garlic, onions, and a medley of aromatic spices like cumin, paprika, and coriander, which contribute to the dish’s distinctive taste.
Method of Preparation
Loubia is typically prepared as a hearty stew. The dried white beans are soaked overnight, ensuring they absorb enough water for a tender texture during cooking. The beans are then combined with a flavorful mixture of tomatoes, garlic, onions, and spices. The stew is slow-cooked to perfection, allowing the ingredients to meld together and create a symphony of flavors. The result is a comforting dish that warms both the stomach and the soul.
Dried Beans & Baking Soda
Have you ever used baking soda when soaking dried beans? During my research for Loubia preparation methods, I discovered this well-known cooking trick. Adding baking soda to dried beans is said to help reduce the gas-producing compounds found in beans, making the dish more digestible. How cool is that?! I’m sure you are asking yourself the same question I asked – “How does that work?!”.
The Science Behind Baking Soda AND DRIED Beans
The science behind this lies in the alkaline nature of baking soda, which can help break down complex sugars responsible for gas formation. When beans are soaked in water with baking soda, it creates an alkaline environment that facilitates the breakdown of oligosaccharides, complex sugars present in beans. These sugars are often difficult for the human digestive system to process, leading to gas production. Baking soda helps neutralize the acidity in the beans, making them more easily digestible and reducing the likelihood of gas-related discomfort.
You only need about 1/4 tsp of baking soda per pound of white beans for these effects to take place!
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Store & Reheat
As a general rule of thumb, anything with a sauce tends to store and reheat well. That’s another reason I love this recipe!
Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of stew). Store in the fridge for up to 4 days.
Freezer: You can also freeze the stew for up to 3 months. Place the stew in the fridge to thaw overnight for best results.
Reheat
Microwave: Place stew in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. If reheating larger amounts, stir halfway through to warm it evenly.*
Stovetop: Place stew in a pot over medium-high heat. Once the sauce is simmering, reduce to medium-low and cover for 5-7 minutes or until heated through. Stir occasionally.*
Oven: Not recommended.
* Total time depends on the amount you are reheating.
Loubia (Moroccan White Bean & Tomato Stew)
Ingredients
- 1 tbsp olive oil
- 1 onion, finely diced
- 3 cloves garlic, grated
- 1 pound dry cannellini beans, soaked overnight and drained OR 3 (16-ounce) cans of cannellini beans
- 1 14-oz can crushed tomatoes
- 2 1/2 cups vegetable stock only need 2 cups if using canned beans
- 1 1/2 tbsp The Spice Girl Kitchen Moroccan Spice
- 1 tsp The Spice Girl Kitchen Tri-Salt Blend
- 2 tbsp parsley, finely chopped
- 2 tbsp cilantro, finely chopped
Instructions
Dried Bean Method
- To soak, add enough water to submerge them completely and add 1/4 tsp baking soda to the water. Let soak for at least 8 hours or overnight. Drain and rinse before cooking.
- Heat the olive oil in a large pot over medium-low heat. Add the onions and cook until the onions are translucent (about 5-7 minutes). Add in the garlic and cook until fragrant (about 1 minute).
- Add the beans, tomatoes, stock, spices, and salt. Stir to combine. Cover and cook, stirring occasionally, until beans are soft (about 1 hour 15 minutes).
- Adjust seasoning according to taste. If the liquid has evaporated too much during cooking, add a splash of veggie stock until desired consistency is reached. Serve warm with toasted bread and enjoy!
Canned Bean Method
- Heat the olive oil in a large pot over medium-low heat. Add the onions and cook until the onions are translucent (about 5-7 minutes). Add in the garlic and cook until fragrant (about 1 minute).
- Add the tomatoes, stock (only use 2 cups instead of 2 1/2 cups), spices, and salt. Stir to combine. Cover and cook, stirring occasionally, until the flavors meld together (about 35 minutes).
- Add the canned beans that have been rinsed and drained. Cook for 10 additional minutes.
- Adjust seasoning according to taste. If the liquid has evaporated too much during cooking, add a splash of veggie stock until desired consistency is reached. Serve warm with toasted bread and enjoy!
Notes
Store & Reheat
As a general rule of thumb, anything with a sauce tends to store and reheat well. That’s another reason I love this recipe!Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of stew). Store in the fridge for up to 4 days. Freezer: You can also freeze the stew for up to 3 months. Place the stew in the fridge to thaw overnight for best results.Reheat
Microwave: Place stew in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. If reheating larger amounts, stir halfway through to warm it evenly.* Stovetop: Place stew in a pot over medium-high heat. Once the sauce is simmering, reduce to medium-low and cover for 5-7 minutes or until heated through. Stir occasionally.* Oven: Not recommended. * Total time depends on the amount you are reheating.This post was all about Loubia (Moroccan White Bean and Tomato Stew).
Did you make this recipe? Make sure to tag me @thespicegirlkitchen_ on Instagram or @thespicegirlkitchen on TikTok! I love seeing your recreations! I will be your ultimate hype woman!
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