Broad Bean and Tuna Dip

May 21, 2023May 21, 20230 15
Broad Bean and Tuna Dip Recipe
in Appetizer

Prep

480 min + 20 min

Cook

20 min

Ready In

520 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 ounces skinned and split dried fava beans ( broad beans )
4 cloves garlic , peeled
6 tablespoons olive oil
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon sweet paprika
1/2 teaspoon cayenne pepper
1 can tuna in vegetable oil
1/2 lemon , juice of

Nutrision Information

Servings Per Recipe
4-6
Calories
335
Sugar
1g
Fat
23g
Broad Bean and Tuna Dip is a two-combination Mediterranean dish consisting of cooked fava beans pureed with tuna fish. The mix is then seasoned with garlic, cumin, sweet paprika, and cayenne pepper to give it a flavorful taste. This appetizer is a delicious way to incorporate fava beans into your diet and reap their nutritional benefits. Broad Bean and Tuna Dip is an ideal dish for those following a vegetarian diet or looking for an alternative to traditional meat-based appetizers. It is a healthy and satisfying combination that you're sure to enjoy.

Instructions

1.Soak the fava beans overnight.
2.In a saucepan, cook the fava beans in boiling salted water until they are tender.
3.Drain the fava beans and transfer to a food processor.
4.Add minced garlic, olive oil, salt, cumin, sweet paprika, and cayenne pepper to the food processor.
5.Process the fava mix to the desired consistency.
6.Add the tuna, including the oil, and the lemon juice.
7.Process the mix for a few seconds until all ingredients are combined.
8.Serve the dip with fresh vegetable sticks or slices of bread. Enjoy!

PROS

This tasty appetizer has a high nutritional profile and is good for your health.

It is rich in protein, vitamins, and fiber.

The dish is low in fat and is an excellent source of omega-3 fatty acids.

CONS

Fava beans contain a natural compound called L-dopa, which can trigger side effects like nausea and headaches.

Some people are allergic to fava beans, which can cause a severe allergic reaction known as favism.

Therefore, individuals with G6PD deficiency should avoid consuming fava beans in any form.

HEALTH & BENEFITS

Fava beans are a good source of nourishment. They contain essential nutrients such as iron, calcium, and magnesium.
They help in maintaining healthy skin and hair.
The beans have vitamin A and vitamin C which can improve the immune system.
Moreover, it is rich in fiber that helps regulate digestion and keeps blood sugar under control.
Tuna is an excellent source of protein and contains many vitamins and minerals that the body requires.

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