Recipes · Iranian · Main Courses
Baghali Ghatogh (Fava Bean and Dill Stew)
One serving has 289 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin C (86%), manganese (58%), folate (48%), riboflavin (41%), phosphorus (38%) and choline (36%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (275 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 150 g Fava beans, fresh
- 15 g Dill, fresh
- 8 g Garlic, raw
- 1 g Turmeric
- 50 g Eggs, whole, raw
- 10 g Ghee
- 1 g Salt
- 40 g Water
- 0.3 g Black pepper
Method
- Heat the ghee in a pan and cook the crushed garlic gently 1 minute without browning.
- Add the fava beans, turmeric and water, cover and simmer 10-12 minutes until the beans are tender.
- Stir in most of the chopped dill and season with the salt and pepper, simmering a few more minutes until the sauce reduces slightly.
- Make small wells in the mixture and crack the egg into them (or beat and pour it over), cover and cook over low heat 4-5 minutes until the egg is fully set and cooked through.
- Scatter with the remaining dill and serve hot straight from the pan with bread or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 289 kcal | 14% |
| Carbohydrates | 22.5 g | |
| Water | 217 mL | |
| Fiber | 7.1 g | 24% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.18 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.26 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.57 g | |
| Valine | 0.89 g | |
| Histidine | 0.38 g | |
| Fat | 15.9 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 212 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.21 mg | 23% |
| Iron | 5.4 mg | 30% |
| Magnesium | 76.3 mg | 25% |
| Manganese | 1.1 mg | 58% |
| Phosphorus | 267 mg | 38% |
| Potassium | 612 mg | 13% |
| Selenium | 18.4 µg | 33% |
| Sodium | 546 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 190 µg | 48% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 152 mg | 36% |
| Vitamin A | 249 µg | 36% |
| Vitamin C | 64.8 mg | 86% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 0.86 mg | 6% |
| Vitamin K | 1.8 µg | 2% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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