15ouncesmixed beanskidney, black, pinto beans do not strain
15ouncesgarbanzo beansstrained
4ounceswinecheap white, great use for boxed wine
4ounceswater
Instructions
Smash and dice 4 cloves of garlic into a hot pot with olive oil and salt, sweat the garlic until it softens (estimated 5-10 minutes)
Add 2 diced medium sized onions, sweat until they begin to stick to the bottom of the pan, deglaze with a glass of cheap white wine
Add Turkish styled spices
Slow simmer for up to 10 minutes, adding a glass of water to continue sweating the onions and garlic
Add black pepper to taste preference (2 tbsp default), stir continuously
Add peeled, chopped potatoes, cover and cook at a medium heat
Add canned beans, cover and cook at a medium heat
Let sit at a very low heat, up to 30 minutes longer before turning off the heat
Notes
This entire pot has an estimated 2200 calories, with a total fat of around 34 grams, with approximately 3.8 grams of saturated fat and most of that is from the olive oil. If you believe the oleic acid is good for you and you're not drastically controlling saturated fat intake you can leave the olive oil in.At 4 servings, we're only talking about <1 gram of saturated fat per serving, and a mere 550 calories. Add 100 for wine, and you're at 650 calories for a meal.Nice!It is easy to substitute water for the olive oil and sweat the onions and garlic without oil. It will modify the flavor slightly, but you can save an estimated 240 calories. Cutting olive oil will cut out 60 calories a serving.This dish is very flavorful, while maintaining a bit of a goulash vibe (sans pasta and meat).