Beans in Tomato Sauce with Arabic Seven Spices

A super simple way to incorporate more beans into your diet. This aromatic recipe also stores well in the refrigerator and the flavours only get better.


  • 1 TBSP extra virgin olive oil
  • 2 cloves garlic, sliced thinly
  • 1 tsp Arabic seven spice
  • 1 tsp ground cumin
  • 2 x 400 g cans crushed tomatoes
  • ¼ tsp sugar
  • 3 x 400 g cans various legumes (e.g. lentils, red kidney beans, chickpeas), rinsed, drained


  1. In a medium saucepan heat the oil and sauté the garlic for one minute.
  2. Mix in spices, cooking for 30 seconds, and then add the canned tomatoes, sugar and one cup extra water and bring to the boil.
  3. Add the legumes and continue simmering for 10-15 minutes until flavours have combined.
  4. Serve on top of steamed wholegrain cous cous, quinoa, rice or pasta with a side salad. Makes six cups.


Serves 6


  • Arabic seven spice mix, also known as Baharat, is a North African spice mix used in Lebanon, Syria, Israel, and Jordan. It is available from Middle Eastern shops.

Per serve: energy 913 kJ (218 Cal); protein 13 g; fat 5 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 30 g; fibre 12 g; calcium 102 mg; iron 5 mg; sodium 691 mg