As soon as the first signs of spring appear, I rush to the market for my favorite seasonal treasures: tender fava beans, baby artichokes, and sweet spring onions. This beautiful couscous is my favorite way to celebrate them all in one bowl. It’s a light yet satisfying stew, fragrant with fresh cilantro and brightened by a touch of preserved lemon. I keep the spicing simple to let the vegetables shine, but feel free to add a spoonful of harissa if you’re craving a little heat. It’s the perfect, wholesome vegan meal to welcome the new season.
Ingredients
• (Makes 6 Generous Servings)
• 1 cup / 190g dried chickpeas or white beans
• 2 quarts / 8 cups water or vegetable broth
• 2 tablespoons olive oil
• ¾ pound / 340g spring onions, chopped (or 1 large yellow onion)
• 2 large carrots or 4-6 small spring carrots, peeled and sliced
• 2 large or 4 medium artichokes, trimmed and cut into wedges
• 1 bunch baby turnips, peeled and quartered (optional)
• 1 bouquet garni (e.g., parsley stems, thyme, 1 bay leaf)
• 1 generous bunch cilantro, chopped, divided
• 2 pounds / 900g fresh fava beans in pods, shelled and skinned (yields about 2 cups)
• 1 tablespoon chopped preserved lemon, or more to taste
• 2 cups / 340g dry couscous
• Salt and freshly ground black pepper to taste
• Harissa, to taste (optional)
Instructions
1. In a large pot or Dutch oven, combine the dried chickpeas or white beans with 2 quarts of water. Bring to a boil, then reduce heat and simmer until partially cooked but still firm, about 45-60 minutes.2. While the beans cook, heat the olive oil in another large pot over medium heat. If using spring onions, add them now and sauté until softened. If using a standard yellow onion, sauté until translucent. Add the carrots, artichoke wedges, and turnips (if using).3. Drain the partially cooked beans, reserving the cooking liquid. Add the beans to the pot with the vegetables, along with the bouquet garni and half of the chopped cilantro. Pour in enough of the reserved bean cooking liquid (or vegetable broth) to generously cover everything.4. Bring the stew to a simmer, then reduce the heat to low, cover, and cook until the beans are very tender and the broth is aromatic, about 30 minutes. Season with salt and pepper. If you want a spicy kick, stir in harissa to taste.5. Shortly before serving, stir the fresh fava beans, the remaining cilantro, and the chopped preserved lemon into the stew. Simmer gently for 10 minutes, just until the fava beans are tender but still bright green. Remove the bouquet garni.6. While the stew finishes, prepare the couscous according to package directions.7. To serve, fluff the couscous and spoon it into bowls. Ladle the vegetable and bean stew generously over the top.
Nutritional Information
• Serving Size: 1 generous bowl
• Calories: Approx. 450 kcal
• Protein: 18g
• Fiber: 15g
• Fat: 8g
• This dish is an excellent source of plant-based protein, dietary fiber, and essential vitamins from the diverse range of spring vegetables.
Pro Tips
• The vegetable stew can be prepared through Step 4 a day ahead. Simply cool, refrigerate, and reheat to a simmer before adding the fava beans, remaining cilantro, and preserved lemon.
• To easily skin fava beans, blanch the shelled beans in boiling water for 1 minute, drain, and plunge into an ice bath. The skins will slip right off.
• When using preserved lemons, remember to rinse them well under cold water and discard any pulp before finely chopping the rind. A little goes a long way!
• For a richer flavor, use a quality vegetable broth instead of water for simmering the stew and for reconstituting the couscous.
FAQ
Q: How can I make this recipe gluten-free
A: To make this dish gluten-free, simply replace the wheat-based couscous with a gluten-free grain. Quinoa, millet, or brown rice are excellent choices. Prepare your chosen grain according to its package instructions and serve the vegetable stew over it.
Q: What if I can’t find fresh fava beans or artichokes
A: This recipe is very adaptable. If fresh fava beans are unavailable, you can substitute them with frozen shelled edamame or sweet peas, adding them in the last 5-10 minutes of cooking. For artichokes, good quality canned or frozen artichoke hearts (drained and rinsed) work well as a substitute.
Q: Is this vegetarian stew a good source of protein
A: Yes, this is a protein-rich meal perfect for a vegetarian or vegan diet. The combination of chickpeas (or white beans) and fava beans provides approximately 18 grams of plant-based protein per serving, making it a complete and satisfying main course.
Q: Can I meal prep this spring vegetable stew
A: Absolutely. The stew is perfect for making ahead. You can prepare the recipe through Step 4 and refrigerate it for up to 3 days. When you’re ready to eat, simply reheat the stew to a simmer and proceed with Step 5, adding the fresh fava beans, cilantro, and preserved lemon to finish.
