North African · lunch, dinner
Sudanese White Bean and Beef Stew (Fasolia)
فاصوليا بيضاء مطبوخة
Video by Tagwa Sudaniya on YouTube, in Arabic · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
About 27 g protein and 9 g fibre a serve from white beans and beef; the 31 g net carbs come from beans, which digest slowly.
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Ingredients 10
Method
The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Soak the beans 3–4 hours, then boil them in about 2 litres of water, covered, for 40–50 minutes until tender; drain. 0:02
- Meanwhile make the dama (stew base): fry the diced onions in the oil with 1 tsp ground coriander until soft and melting. 0:48
- Add the beef and salt, stir well, then pour in 3 cups of boiling water. Cover and cook on medium heat for 40 minutes. 1:15
- Stir in the garlic and tomato paste, loosen with 1 cup of water, cover and simmer 15 minutes until the sauce thickens. 1:53
- Add the cooked beans, the rest of the coriander and the black pepper, cover and simmer a few more minutes before serving. 2:30
Tip. Sudanese families eat it with rice, bread or kisra (thin sorghum flatbread); a salad keeps the meal lighter. Serves 5 is our estimate. Canned white beans (about 575 g drained, 2½ × 400 g cans) save the soaking.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 34%
- Protein 29%
- Fat 37%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 71% of the 31 g of net carbs come from the dried white beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High69%
1.1 g a serve, mostly from vegetable oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High51%
5.6 mg a serve, mostly from beef (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High51%
1.2 µg a serve, mostly from beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High34%
6.1 mg a serve, mostly from dried white beans (69%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium High33%
18 µg a serve, mostly from beef (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High29%
117 µg a serve, mostly from dried white beans (80%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High29%
0.5 mg a serve, mostly from beef (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High23%
98 mg a serve, mostly from dried white beans (74%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High22%
1010 mg a serve, mostly from dried white beans (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High22%
3.3 mg a serve, mostly from vegetable oil (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source12%
14 µg a serve, mostly from vegetable oil (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium Source11%
143 mg a serve, mostly from dried white beans (72%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C Source10%
9.2 mg a serve, mostly from onions (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 2
Vitamin A1%
5.8 µg a serve, mostly from tomato paste (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve, mostly from beef (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Tagwa Sudaniya; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.