Recipes · Egyptian · Soups and Broths
Ful Nabet (Sprouted Fava Bean Soup)
One serving has 346 kcal and 18 g protein, and at least a fifth of a woman's daily need of copper (82%), manganese (71%), folate (68%), fiber (58%), magnesium (46%) and phosphorus (44%). Ready in 550 minutes.
- Preparation: 490 min
- Cooking: 60 min
- Makes: 1 serving (380 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Fava beans, dried
- 60 g Tomato puree
- 40 g Onions, raw
- 5 g Garlic, raw
- 1.5 g Cumin
- 10 g Olive oil
- 3 g Cilantro, fresh
- 0.8 g Salt
- 200 g Water
Method
- Soak the dried fava beans overnight, then drain; for the traditional sprouted version, keep them moist in a covered colander for 2-3 more days, rinsing daily, until short sprouts appear, or simply proceed straight to cooking if short on time.
- Heat the oil in a pot and soften the chopped onion and garlic, about 5 minutes.
- Add the beans, tomato puree, cumin and water, bring to a boil, then boil hard 10 minutes.
- Reduce the heat, cover and simmer 45-60 minutes until the beans are completely tender and the soup has thickened slightly.
- Season with the salt, scatter with cilantro and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 346 kcal | 16% |
| Carbohydrates | 46.5 g | |
| Water | 301 mL | |
| Fiber | 17.2 g | 58% |
| Protein | 17.8 g | 37% |
| Tryptophan | 0.16 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.14 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.74 g | |
| Histidine | 0.43 g | |
| Fat | 11.5 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 113 mg | 11% |
| Copper | 0.74 mg | 82% |
| Iron | 6.4 mg | 35% |
| Magnesium | 143 mg | 46% |
| Manganese | 1.3 mg | 71% |
| Phosphorus | 305 mg | 44% |
| Potassium | 1,022 mg | 22% |
| Selenium | 6.4 µg | 12% |
| Sodium | 454 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 270 µg | 68% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 72.4 mg | 17% |
| Vitamin A | 28.5 µg | 4% |
| Vitamin C | 12.7 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 23.1 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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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