Recipes · Maltese · Dips and Spreads
Bigilla
One serving has 466 kcal and 22 g protein, and at least a fifth of a woman's daily need of vitamin K (113%), folate (87%), manganese (81%), copper (78%), fiber (69%) and magnesium (51%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (124 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 80 g Fava beans, dried
- 8 g Garlic, raw
- 20 g Olive oil
- 5 g Chili peppers, red, raw
- 5 g Parsley, fresh
- 5 g Lemon juice
- 1 g Salt
Method
- Soak the dried broad beans in plenty of cold water overnight.
- Drain, cover with fresh water, bring to a boil and boil hard for 10 minutes, then reduce to a simmer and cook for 45-60 minutes until completely soft.
- Drain the beans, keeping a little of the cooking water, and mash or blend them with the garlic, chili and half the olive oil until fairly smooth but still with some texture.
- Stir in the lemon juice, salt and chopped parsley, loosening with a splash of the reserved cooking water if it seems too thick.
- Spoon into a bowl, drizzle with the remaining olive oil, and serve at room temperature with bread or crackers for scooping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 466 kcal | 22% |
| Carbohydrates | 50.4 g | |
| Water | 26.9 mL | |
| Fiber | 20.4 g | 69% |
| Protein | 21.7 g | 45% |
| Tryptophan | 0.21 g | |
| Threonine | 0.76 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.18 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.67 g | |
| Valine | 0.96 g | |
| Histidine | 0.55 g | |
| Fat | 21.3 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.6 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 | 105 mg | 11% |
| Copper | 0.7 mg | 78% |
| Iron | 6 mg | 33% |
| Magnesium | 160 mg | 51% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 354 mg | 51% |
| Potassium | 931 mg | 20% |
| Selenium | 7.7 µg | 14% |
| Sodium | 403 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 348 µg | 87% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 80 mg | 19% |
| Vitamin A | 25.9 µg | 4% |
| Vitamin C | 19.4 mg | 26% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 102 µg | 113% |
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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