6 servings of moroccan bessara recipe - dried fava bean dip or soup contains 473 Calories. The macronutrient breakdown is 23% carbs, 70% fat, and 8% protein. This is a good source of protein (18% of your Daily Value), fiber (41% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 36 servings
- Prep Time
- 15 minutes
- Cook Time
- 75 minutes
Ingredients
Olive oil ⅓ cup or 72g
Water 6 ½ cup or 1.54kg
Paprika 2 tsp or 4g
Cumin seed 2 tsp, ground or 6g
Lemon juice 2 tbsp or 30g
Cumin seed 100g
Cayenne pepper 100g
Olive oil 100g
Directions
- Ahead of Time
- Place the dried split fava beans in a bowl and cover with several inches of cold water. Leave to soak at least 8 hours or overnight.
- Make the Bessara
- Drain the soaked beans and remove skins, if any.
- Place the beans in a pot and add the water, olive oil, garlic, and spices.
- Bring the beans to a boil then reduce the heat and simmer, partially covered, until the beans are tender, about an hour.
- Drain the beans in a strainer set over a bowl. Reserve the cooking liquids.
- Puree the beans until smooth with an immersion blender, blender, or food processor, using as much reserved broth as needed to reach your desired consistency.
- Stir in the lemon juice. Taste and adjust salt, keeping in mind that condiments will add flavor at the table.
- At serving time, reheat the puree gently over medium-low heat. Serve the bessara as a dip or soup with olive oil, cumin, salt, and cayenne or harissa on the side as condiments.
- Recipe by: Christine Benlafquih | Taste of Maroc (source: https://tasteofmaroc.com/bessara-fava-bean-dip-or-soup/)
Nutrition Facts
For 6 servings of moroccan bessara recipe - dried fava bean dip or soup (403g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 473 | |
| Fats | 41g | 52% |
| Saturated fats | 5g | 26% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 794mg | 35% |
| Carbs | 30g | 11% |
| Net carbs | 18g | |
| Fiber | 11g | 41% |
| Sugar | 8g | |
| Protein | 10g | |
| Calcium | 218mg | 22% |
| Iron | 14mg | 178% |
| Potassium | 873mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 4μg | |
| Beta carotene | 4069μg | |
| Caffeine | 0mg | |
| Choline | 14mg | 3% |
| Copper | 0.5mg | 54% |
| Fluoride | 0μg | |
| Folate (B9) | 105μg | 26% |
| Lycopene | 0μg | |
| Magnesium | 111mg | 26% |
| Manganese | 1mg | 58% |
| Niacin | 4mg | 23% |
| Pantothenic acid | 0.1mg | 2% |
| Phosphorus | 217mg | 31% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 28% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 7693IU | |
| Vitamin A | 385μg | 43% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 43% |
| Vitamin C | 19mg | 21% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 11mg | 70% |
| Vitamin K | 55μg | 46% |
| Zinc | 2mg | 17% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 26% |
| Monounsaturated fats | 24g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0g | |
| Aspartic acid | 0g | |
| Cystine | 0g | |
| Glutamic acid | 0g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0g | |
| Leucine | 0g | |
| Lysine | 0g | |
| Methionine | 0g | |
| Phenylalanine | 0g | |
| Proline | 0g | |
| Serine | 0g | |
| Threonine | 0g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0g | |


