Recipes · Greek · Dips and Spreads
Fava (Greek Split Pea Purée)
One serving has 446 kcal and 17 g protein, and at least a fifth of a woman's daily need of copper (67%), fiber (54%), manganese (49%), thiamin (47%), phosphorus (35%) and zinc (32%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (279 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Split peas, dried
- 30 g Onions, raw
- 20 g Olive oil
- 8 g Lemon juice
- 150 g Water
- 0.6 g Salt
- 0.2 g Bay leaves
Method
- Put the split peas, chopped onion, bay leaf and water in a pot and bring to a simmer.
- Cover and cook for 35-40 minutes, stirring occasionally and topping up with a little water if needed, until the peas are completely soft and starting to fall apart.
- Remove the bay leaf and drain off any excess liquid, reserving it.
- Mash or blend the peas to a coarse purée, loosening with a little of the reserved liquid if needed.
- Stir in the olive oil, lemon juice and salt.
- Serve warm or at room temperature, with a final drizzle of olive oil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 446 kcal | 21% |
| Carbohydrates | 46.6 g | |
| Water | 190 mL | |
| Fiber | 16.1 g | 54% |
| Protein | 16.6 g | 35% |
| Tryptophan | 0.12 g | |
| Threonine | 0.58 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1.3 g | |
| Methionine | 0.14 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.81 g | |
| Tyrosine | 0.37 g | |
| Valine | 0.73 g | |
| Histidine | 0.41 g | |
| Fat | 22.8 g | |
| Monounsaturated | 15 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.6 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 46.1 mg | 5% |
| Copper | 0.6 mg | 67% |
| Iron | 3.6 mg | 20% |
| Magnesium | 49.3 mg | 16% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 243 mg | 35% |
| Potassium | 650 mg | 14% |
| Selenium | 7.7 µg | 14% |
| Sodium | 244 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.6 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 18.2 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 112 mg | 26% |
| Vitamin A | 5.5 µg | 1% |
| Vitamin C | 6.7 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 23.3 µg | 26% |
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 breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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