Recipes · Eritrean · Breakfast
Shahan Ful (Eritrean Spiced Fava Beans)
One serving has 356 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin K (81%), manganese (54%), vitamin C (47%), copper (42%), phosphorus (41%) and fiber (39%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (430 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 260 g Fava beans, canned
- 70 g Tomatoes, raw
- 40 g Onions, raw
- 6 g Chili peppers, red, raw
- 5 g Garlic, raw
- 12 g Ghee
- 25 g Cottage cheese
- 4 g Parsley, fresh
- 8 g Lime juice
Method
- Tip the fava beans with their liquid into a saucepan, lightly mash about half of them with a fork or potato masher, and set over medium heat.
- Finely dice the tomato, onion and chili, and mince the garlic; stir half of each into the beans.
- Simmer the beans for 6-8 minutes, stirring occasionally, until hot through and slightly thickened; taste before adding any extra salt, as the canned beans are already salted.
- Melt the ghee (standing in for Eritrean tesmi spiced butter) and drizzle it over the beans just before serving.
- Spoon the beans into a bowl and top with the remaining diced tomato, onion and chili, the cottage cheese (standing in for fresh ayib cheese), and a scattering of chopped parsley.
- Squeeze the lime juice over the top and serve hot with flatbread for scooping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 356 kcal | 17% |
| Carbohydrates | 42.7 g | |
| Water | 350 mL | |
| Fiber | 11.5 g | 39% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.19 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.4 g | |
| Lysine | 1.2 g | |
| Methionine | 0.2 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.79 g | |
| Tyrosine | 0.63 g | |
| Valine | 0.87 g | |
| Histidine | 0.47 g | |
| Fat | 13.9 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 0.81 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.61 g | |
| Saturated | 8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 35 mg | |
| Calcium | 122 mg | 12% |
| Copper | 0.38 mg | 42% |
| Iron | 3.3 mg | 18% |
| Magnesium | 102 mg | 33% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 288 mg | 41% |
| Potassium | 951 mg | 20% |
| Selenium | 8.1 µg | 15% |
| Sodium | 1,266 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.63 mg | 13% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 115 µg | 29% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 17.1 mg | 4% |
| Vitamin A | 162 µg | 23% |
| Vitamin C | 35.1 mg | 47% |
| Vitamin D (D2 + D3) | 0.75 IU | 0% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 73.3 µg | 81% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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