Mediterranean Diet Val Usal

Discover a vibrant and nutritious twist on a classic with this Mediterranean Diet Val Usal, a plant-powered stew that combines the earthy goodness of sprouted field beans (Val or hyacinth beans) with bold Mediterranean flavors. Simmered in a fragrant blend of extra virgin olive oil, smoked paprika, cumin, and turmeric, and brightened with fresh tomatoes, parsley, and a hint of lemon juice, this hearty dish is as nutritious as it is satisfying. Packed with fiber, protein, and antioxidants, it’s perfect for anyone embracing the health-focused Mediterranean diet. Serve this versatile dish over quinoa, brown rice, or with crusty whole-grain bread to create a wholesome, well-rounded meal. With just 20 minutes of prep time, enjoy a flavorful journey to Mediterranean-inspired comfort food in every bite!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Sprouted field beans (Val or Hyacinth beans)
• 2 tablespoons Extra virgin olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 2 medium Tomato, finely chopped
• 2 cups Vegetable stock
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Fresh oregano, chopped
• 1 teaspoon Smoked paprika
• 1 teaspoon Ground cumin
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 1 cup Baby spinach leaves (optional)

Directions

Step 1

Soak the sprouted field beans (Val) in water for 6-8 hours or overnight. Drain and rinse before use.

Step 2

Heat the olive oil in a large pan or pot over medium heat.

Step 3

Add the chopped onion and sauté until soft and translucent, about 5-7 minutes.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the chopped tomatoes and cook until they break down into a sauce-like consistency, about 5 minutes.

Step 6

Mix in the smoked paprika, ground cumin, turmeric powder, salt, and black pepper.

Step 7

Add the soaked and drained sprouted field beans to the pan. Stir well to coat them in the spice mixture.

Step 8

Pour in the vegetable stock and bring the mixture to a gentle boil.

Step 9

Reduce the heat to low, cover, and simmer for 30-35 minutes, or until the beans are tender.

Step 10

If using baby spinach leaves, stir them into the stew during the last 5 minutes of cooking.

Step 11

Stir in the chopped parsley, chopped oregano, and lemon juice just before serving.

Step 12

Serve hot with your choice of crusty whole-grain bread, quinoa, or brown rice for a complete Mediterranean-inspired meal.

Nutrition Facts

Serving size	(1451.5g)

Amount per serving	% Daily Value*
Calories	1045.8

Total Fat 36.4g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 3579.9mg	0%
Total Carbohydrate 156.8g	0%
Dietary Fiber 38.5g	0%
Total Sugars 29.1g
Protein 53.7g	0%

Vitamin D 0IU	0%
Calcium 507.2mg	0%
Iron 18.3mg	0%
Potassium 3650.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.0%

Protein: 18.4%

Carbs: 53.6%