Moroccan Fava Bean Mash

May 17, 2023May 17, 20230 0

Moroccan Fava Bean Mash - A Nutritious and Flavorful Dish for Your Next Meal

by The Chefin Main

Prep

10 min

Cook

60 min

Ready In

70 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

270

Sugar

Fat

Moroccan Fava Bean Mash is a traditional Moroccan dish that is made with dried fava beans, olive oil, lemon juice, and herbs. It is a healthy and flavorful dish that is perfect for a filling and comforting meal. Fava beans, also known as broad beans, have been a staple in Mediterranean and Middle Eastern cuisines for centuries. They are highly nutritious and a great source of plant-based protein and fiber. This dish is perfect for vegans and vegetarians as it provides a complete source of plant-based protein and nutrients.

Instructions

1.	Rinse the dried fava beans under cold water and let them soak in a large bowl of water overnight.
2.	Drain and rinse the fava beans and add them to a medium pot. Cover with water and bring to a boil.
3.	Reduce heat and let the beans simmer until tender, about 45-60 minutes.
4.	Drain the beans, reserving a cup of the cooking liquid.
5.	In a large skillet, heat olive oil over medium heat. Add the green onions and sauté for 2-3 minutes, until tender.
6.	Add the cooked fava beans, lemon juice, dried dill, salt, pepper, and 1/2 cup of the reserved cooking liquid to the skillet.
7.	Mash the beans with a potato masher or fork, adding additional cooking liquid as needed to achieve desired texture.

PROS

This dish is high in protein, fiber, and complex carbohydrates, making it a nutritious and filling meal option.

The lemon juice and dill provide a burst of flavor and freshness to the dish.

CONS

While fava beans are a great source of plant-based protein, they can cause a serious health condition called favism in some individuals.
If you have an enzyme deficiency called G6PD deficiency, you should avoid fava beans.

The long cooking time required for the fava beans may be a drawback for some.

HEALTH & BENEFITS

Fava beans are rich in plant-based protein, iron, folate, and fiber.
They have been linked to several health benefits, including improved heart health, better digestion, and reduced risk of cancer and diabetes.

	2 cups dried fava beans
	olive oil
	3 green onions , chopped
	juice of 1-2 lemon , to taste
	2 teaspoons dried dill
	salt and pepper