Recipes · Israeli · Main Courses
Orez Shu'it (Jerusalem White Beans in Tomato Sauce over Rice)
One serving has 694 kcal and 23 g protein, and at least a fifth of a woman's daily need of manganese (127%), copper (110%), folate (109%), vitamin K (83%), thiamin (69%) and iron (67%). Ready in 580 minutes.
- Preparation: 490 min
- Cooking: 90 min
- Makes: 1 serving (592 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 65 g White beans, dried
- 60 g Onion
- 6 g Garlic
- 12 g Olive oil
- 2 g Paprika, sweet
- 1 g Cumin, ground
- 25 g Tomato paste
- 2 g Sugar
- 0.2 g Black pepper
- 70 g Rice, white, long-grain
- 5 g Vegetable oil (for the rice)
- 340 g Water (for the beans' sauce and the rice)
- 1 g Salt
- 3 g Parsley, fresh
Method
- Soak the beans overnight in plenty of cold water. Drain, cover with fresh water by 5 cm and simmer for 50-60 minutes, until tender but still whole. Drain, keeping a cup of the cooking water.
- In a heavy pan, cook the chopped onion in the olive oil over medium heat for 8 minutes, until golden. Add the crushed garlic, paprika and cumin and stir for a minute.
- Stir in the tomato paste and fry it for 2 minutes until it darkens, then add the beans, 200 ml of their cooking water, the sugar, pepper and half the salt. Simmer uncovered for 25-30 minutes, stirring now and then, until the sauce is thick and red and coats the beans; add a splash more water if it dries out.
- Meanwhile rinse the rice. Heat the vegetable oil in a small pan, stir the rice in it for 2 minutes, then add 140 ml boiling water and the rest of the salt. Cover and cook on the lowest heat for 15 minutes, then leave it covered off the heat for 10 minutes and fluff it with a fork.
- Spoon the rice onto a plate, ladle the beans and their sauce over it and scatter with chopped parsley. In Jerusalem it is an everyday dish, eaten with pickles or a chopped salad.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 694 kcal | 33% |
| Carbohydrates | 111 g | |
| Water | 433 mL | |
| Fiber | 13.9 g | 47% |
| Protein | 22.9 g | 48% |
| Tryptophan | 0.26 g | |
| Threonine | 0.89 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.7 g | |
| Lysine | 1.3 g | |
| Methionine | 0.36 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.64 g | |
| Valine | 1.2 g | |
| Histidine | 0.58 g | |
| Fat | 18.7 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.2 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 239 mg | 24% |
| Copper | 0.99 mg | 110% |
| Iron | 12.1 mg | 67% |
| Magnesium | 171 mg | 55% |
| Manganese | 2.3 mg | 127% |
| Phosphorus | 337 mg | 48% |
| Potassium | 1,695 mg | 36% |
| Selenium | 21.6 µg | 39% |
| Sodium | 438 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.76 mg | 69% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 4.4 mg | 32% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.57 mg | 44% |
| Folate (vitamin B9) | 434 µg | 109% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 63.5 mg | 15% |
| Vitamin A | 81.6 µg | 12% |
| Vitamin C | 15.9 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.1 mg | 27% |
| Vitamin K | 74.5 µg | 83% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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