Recipes · Egyptian · Soups and Broths
Bissara (Egyptian Fava Bean Dip)
One serving has 320 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin K (175%), manganese (77%), folate (75%), copper (62%), fiber (50%) and magnesium (46%). Ready in 535 minutes.
- Preparation: 480 min
- Cooking: 55 min
- Makes: 1 serving (339 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 55 g Fava beans, dried
- 220 g Water
- 6 g Garlic, raw
- 1.5 g Cumin
- 30 g Spinach, raw
- 5 g Dill, fresh
- 12 g Olive oil
- 8 g Lemon juice
- 1 g Salt
- 0.3 g Cayenne pepper
Method
- Soak the dried fava beans in plenty of water for at least 8 hours, or overnight, then drain.
- Boil the soaked beans in the fresh water for 45-60 minutes, skimming off any foam, until very soft.
- Drain, keeping some of the cooking liquid, and blend the beans with the garlic, cumin, spinach, dill and half the olive oil, adding splashes of the reserved liquid until smooth and dip-like.
- Stir in the lemon juice and salt.
- Spoon into a bowl, drizzle with the remaining olive oil, dust with the cayenne, and serve warm with flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 320 kcal | 15% |
| Carbohydrates | 36.9 g | |
| Water | 269 mL | |
| Fiber | 14.9 g | 50% |
| Protein | 16.1 g | 34% |
| Tryptophan | 0.15 g | |
| Threonine | 0.56 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.14 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.66 g | |
| Tyrosine | 0.5 g | |
| Valine | 0.71 g | |
| Histidine | 0.39 g | |
| Fat | 13.4 g | |
| Monounsaturated | 9.2 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 129 mg | 13% |
| Copper | 0.56 mg | 62% |
| Iron | 6 mg | 34% |
| Magnesium | 142 mg | 46% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 268 mg | 38% |
| Potassium | 854 mg | 18% |
| Selenium | 5.8 µg | 11% |
| Sodium | 434 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 301 µg | 75% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 60.8 mg | 14% |
| Vitamin A | 169 µg | 24% |
| Vitamin C | 18.8 mg | 25% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 157 µg | 175% |
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
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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