Recipes · Italian · Soups and Broths
Maccu (Fava Bean Soup)
One serving has 474 kcal and 22 g protein, and at least a fifth of a woman's daily need of folate (90%), copper (81%), manganese (80%), fiber (74%), magnesium (54%) and phosphorus (52%). Ready in 555 minutes.
- Preparation: 495 min
- Cooking: 60 min
- Makes: 1 serving (431 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: celery
Ingredients
- 80 g Fava beans, dried
- 30 g Onions, raw
- 20 g Celery, raw
- 30 g Fennel bulb, raw
- 20 g Olive oil
- 250 g Water
- 1 g Salt
- 0.2 g Black pepper
Method
- Soak the dried, split fava beans in plenty of cold water for at least 8 hours or overnight; drain.
- Soften the onion, celery and fennel in the olive oil in a pot for about 8 minutes.
- Add the soaked beans and the water, bring to a boil, then reduce to a simmer.
- Cook, stirring occasionally and skimming off any foam, for 45-60 minutes until the beans break down completely into a thick, creamy purée, adding a little more water if it gets too thick.
- Season with the salt and pepper.
- Serve hot, drizzled with a little extra olive oil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 474 kcal | 22% |
| Carbohydrates | 52.4 g | |
| Water | 331 mL | |
| Fiber | 21.8 g | 74% |
| Protein | 21.8 g | 45% |
| Tryptophan | 0.2 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.85 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.17 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.89 g | |
| Tyrosine | 0.67 g | |
| Valine | 0.94 g | |
| Histidine | 0.54 g | |
| Fat | 21.4 g | |
| Monounsaturated | 14.9 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 121 mg | 12% |
| Copper | 0.73 mg | 81% |
| Iron | 5.8 mg | 32% |
| Magnesium | 167 mg | 54% |
| Manganese | 1.4 mg | 80% |
| Phosphorus | 366 mg | 52% |
| Potassium | 1,073 mg | 23% |
| Selenium | 7 µg | 13% |
| Sodium | 441 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 2.6 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.94 mg | 19% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 359 µg | 90% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 83.7 mg | 20% |
| Vitamin A | 21.3 µg | 3% |
| Vitamin C | 7.6 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 44.4 µg | 49% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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