This warming dried fava beans soup is inspired by the Moroccan Bissara. It’s loaded with vitamins, minerals, fiber, and protein. Ideal for cold winter days.
About Dried Fava Beans Soup
This warming soup is inspired by the Moroccan fava beans soup called Bissara or Bessara. Bissara is a Moroccan staple, typically served hot. It’s a protein rich vegan dish. It can be enjoyed on its own or with bread. Packed with vitamins, minerals, fiber, and protein, this wholesome soup is perfect for chilly winter days.
What Are Fava Beans?
Fava beans, commonly known as broad beans or faba beans are legumes. Fava beans can be enjoyed in both fresh and dried forms. Fresh fava beans are only available seasonally, typically during the spring and early summer months. However dried fava beans, both whole and split, are available year round. Fava beans are a staple ingredient in many North African and Middle Eastern recipes.
Dried Fava Beans Soup Nutrition
Fava beans are highly nutritious and offer a variety of health benefits. Dried fava beans are a much more concentrated source of nutrients than fresh fava beans.
Fava beans are highly nutritious and offer a variety of health benefits. They are typically:
High in protein: Dried fava beans are a good source of protein. They are important for building and repairing tissues.
High in fiber: Dried fava beans are a good source of fiber. They can help to regulate digestion, promote satiety, and lower cholesterol levels.
Rich in vitamins and minerals: Dried fava beans are a good source of vitamins and minerals. This includes vitamin K, folate, manganese, and iron.
Dried Fava Beans Soup
Bissara or Dried fava beans soup is typically served with bread and a drizzle of olive oil. A simple bowl of bissara alongside a slice or two of bread fulfills half of the plate method‘s recommendations. It is also a source of healthy fats. To complement the meal, consider incorporating some seasonal mandarines.
How To Cook Dried Fava Beans?
Similar to other legumes, dried fava beans contain phytic acid. It is a compound that can interfere with the absorption of certain nutrients. Soak the dried fava beans overnight before cooking to effectively remove phytic acid.
Dried fava beans can be cooked whole with their skin intact. They can also be used in their split and peeled form. To peel fava beans, simply soak them in water overnight, rinse and drain thoroughly. Then, gently pinch each bean between your thumb and forefinger. The bean should easily pop out of its skin. Removing the skin results in a smoother and more refined bissara.
Fava Beans Soup
Ingredients
Fava beans soup recipe features simple ingredients:
- 2 cups of split dried fava beans
- 3 cloves of garlic
- 2 tbsp of olive oil
- 1 tsp of cumin
- Salt and pepper
Instructions
1) Soak the beans for 1 hour, then rinse and drain them.
2) To a large pot, add the fava beans along with olive oil, garlic, cumin, salt, and pepper.
3) Add 2 cups of water or adjust water volume until the beans are covered.
4) Bring to a boil and reduce to simmer for 30 minutes or until the beans are soft. If needed add hot water to the beans until they cook.
5) Blend and adjust the seasoning if desired.
6) Serve with a drizzle of olive oil, a squeeze of lemon, and a slice of bread.
Recipe Tips
You can use canned peeled fava beans for this recipe. They are ready-to-eat and offer a convenient option. They are ready-to-eat ingredient. They have already been soaked, peeled, and cooked, eliminating the preparation steps required for dried fava beans. Simply rince the canned beans. Then add them to a large pot along with the other ingredients.
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Author: JustaPlate
Created: mardi, 2 mai 2023
Updated: mardi, 2 mai 2023
