Marqat Fasolia

Ingredients

• 397 g (14 oz)dried white beans, soaked
• 680 g (1½ lb)lamb shoulder, cut into cubes
• 60 ml (4 tablespoons)olive oil
• 30 ml (2 tablespoons)tomato paste
• 4tomatoes, peeled, seeded and crushed
• 710 ml (3 cups)water
• 1onion, chopped
• 30 ml (2 tablespoons)cumin
• 30 ml (2 tablespoons)black pepper
• 1 tablespoonsalt

Instructions

1. 1

   Cook the beans

   Put the soaked white beans in a large pot and cover with cold water to about 10 cm above the beans. Cover and cook over high heat for 1 hour, until tender.

2. 2

   Boil the lamb

   In a separate pot, cover the lamb with cold water and cook over medium heat for 45 minutes.

3. 3

   Brown the lamb

   Heat the olive oil in a cast-iron pot or Dutch oven. Sauté the onion over low heat, then add the cooked, drained lamb and brown it on all sides for 3 to 4 minutes.

4. 4

   Combine beans

   Add 1 tablespoon of salt, then add the cooked white beans and mix well.

5. 5

   Mix the tomatoes

   In a bowl, combine the tomato paste, crushed tomatoes and water.

6. 6

   Add the sauce

   Pour the tomato mixture into the pot with the lamb and beans, then season with black pepper.

7. 7

   Add the cumin

   Stir in the cumin and bring the pot to a boil over high heat.

8. 8

   Simmer the stew

   Cook over medium heat for 15 minutes, or until the sauce thickens. Reduce the heat and simmer for 45 minutes.

9. 9

   Serve the stew

   Serve with basmati rice and a green salad.

What is marqat fasolia?

Marqat fasolia is an Iraqi bean stew, with fasolia referring to the beans and marqat to the saucy dish. Versions commonly pair white beans with lamb or mutton, simmered in a tomato-based sauce.

Here, the beans and lamb are cooked separately before they meet in the spiced tomato sauce. That gives each a head start on tenderness, while the final simmer brings the flavours together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 583 calories, 40g protein, 36g carbs, 28g fat.

The dried beans supply most of the carbohydrates and some of the protein, while lamb contributes protein and fat; olive oil adds further fat. Serve a measured portion with rice and a generous green salad to make a balanced plate, bearing in mind the rice is not included in this estimate.

The beans and lamb

Soaked beans: starting with soaked dried beans shortens their cooking time and helps them cook evenly. Boil them until tender before draining and adding them to the stew.

Lamb shoulder: its flavour suits a long, gentle simmer. The separate 45-minute boil cooks it before it is browned with the onion.

Building the tomato sauce

Tomato base: mixing the paste, crushed tomatoes and water first helps the paste disperse through the sauce. Add it after the beans and lamb are combined.

Cumin and pepper: the recipe uses generous amounts, so stir them in thoroughly. If you prefer a milder seasoning, adjust the amount to your taste.

Getting the texture right

Tender beans: check that the beans are soft before draining them; the later simmer is for the combined stew, not a substitute for cooking them through.

Thickened sauce: cook the stew uncovered during the 15-minute stage, watching for the sauce to reduce. Then lower the heat for the final 45 minutes so the flavours can meld without a rapid boil.

Timing the cooking

Separate pots: the beans and lamb each need their own initial cooking time, so start them in parallel if you have enough burners and pots. Keep the beans covered while they cook.

Final simmer: the recipe calls for 15 minutes over medium heat, followed by 45 minutes on low. Allow time for both stages when planning the meal.

What to serve alongside

Basmati rice: serve the stew over or alongside rice to catch the tomato sauce. Rice is suggested for serving but is not included in the ingredient quantities here.

Green salad: a simple salad gives the meal a fresh contrast to the rich lamb and beans.

Recipe notes & tips

• Soak the beans before cooking, as specified, and drain them once tender.
• Keep the water level about 10 cm above the beans while they cook.
• Brown the drained lamb on all sides to build flavour before adding the sauce.
• Mix the tomato paste with the tomatoes and water until smooth before pouring it into the pot.
• Keep the final simmer gentle so the beans stay intact.
• Taste the stew before serving and adjust the seasoning if needed.

Variations

• Lamb cut: use lamb leg cubes instead of shoulder for a leaner-textured stew.
• Fresh tomatoes: use ripe tomatoes for a fresher, less concentrated tomato flavour.
• Milder spice: reduce the black pepper to suit your preference.
• Extra vegetables: add chopped carrots with the tomato mixture for a sweeter variation.
• Rice choice: serve with another plain rice variety if basmati is unavailable.

Common mistakes to avoid

• Hard beans: do not add them to the stew until they are tender, as the final simmer may not soften them enough.
• Watery sauce: give the pot the full 15-minute medium-heat stage before lowering it to simmer.
• Scorched onion: sauté it over low heat and stir, rather than letting it catch on the bottom.
• Tough lamb: keep to the stated cooking and simmering stages, checking that the pieces are tender before serving.
• Over-seasoning: remember that the recipe includes 1 tablespoon of salt as well as generous cumin and pepper; taste before adding more.

How to store

Refrigerate cooled leftovers in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, adding a little water if the sauce has thickened; store rice separately if possible.

Frequently asked questions