Egyptian Fava Beans

Egyptian Fava Beans Recipe - Vegetarian Dish with Pink Beans and Red Lentils

Region / culture: Democratic Republic of Congo, Egypt | Preparation time: 24 hours | Cooking time: 10-12 hours | Servings: 4-6 |

Vegetarian diet

Introduction

Fava beans, also known as broad beans, are a staple in Egyptian cuisine. This recipe for Egyptian Fava Beans is a traditional dish that is hearty, flavorful, and perfect for a comforting meal.

History

Fava beans have been cultivated in Egypt for thousands of years and are a key ingredient in many Egyptian dishes. This recipe for Egyptian Fava Beans has been passed down through generations and is a beloved comfort food in Egyptian households.

Ingredients

4 dry small fava beans (broad beans or pink beans)
0.5 cup split red lentils, washed, rinsed, and cleaned (optional)
1-2 ripe tomatoes, chopped (optional)
1 onion, chopped (optional)
4 cloves garlic, crushed (optional)
0.5 tsp ground coriander (optional)
1 tsp cumin
0.25 cup lemon juice
0.25 cup olive oil
salt and pepper, to taste
ground cayenne pepper or red pepper, to taste
1 fresh cilantro, parsley, or mint leaves, chopped
1 bunch green onions (white part and some of the green part), chopped
4 hard-boiled eggs

How to prepare

Wash and rinse the fava beans and soak them, covered with cold water, for a whole day. Drain and rinse them before cooking.
In a large pot, bring fourteen cups of water to a boil. Add the beans and lentils. Boil for several minutes and skim off any foam from the top. Reduce the heat and simmer. Optionally, add the tomato and onion, cover, and simmer over very low heat for 8 hours. After 8 hours, check for dryness. If the beans are dry, add boiling water as needed. Cook for another 2–3 hours until the beans are very tender.
Mash the beans with a potato masher. Stir in garlic, tomatoes, onions (if desired), coriander, cumin, lemon juice, and olive oil. Season with salt, pepper, and cayenne pepper to taste. Simmer and stir for a few more minutes.
Place the serving-sized portions into bowls. Garnish with cilantro (or parsley or mint) leaves, green onion, and sliced hard-boiled egg. Serve warm with warmed pita bread.

Variations

For a twist on this traditional recipe, try adding diced bell peppers, carrots, or zucchini for added flavor and texture. You can also experiment with different herbs and spices to customize the dish to your taste.

Cooking Tips & Tricks

To ensure the fava beans are tender and flavorful, be sure to soak them overnight before cooking. This will help soften the beans and reduce cooking time. Additionally, simmering the beans over low heat for several hours allows the flavors to meld together and creates a rich and delicious dish.

Serving Suggestions

Egyptian Fava Beans can be served as a main dish with warmed pita bread on the side. It can also be enjoyed with a side salad or pickled vegetables for added freshness.

Cooking Techniques

The key to making Egyptian Fava Beans is to simmer the beans over low heat for several hours. This slow cooking method allows the flavors to develop and creates a rich and flavorful dish.

Ingredient Substitutions

If you don't have fava beans on hand, you can use canned fava beans or substitute with other types of beans, such as chickpeas or kidney beans. You can also omit the lentils or adjust the seasonings to suit your taste.

Make Ahead Tips

Egyptian Fava Beans can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the dish on the stovetop or in the microwave before serving.

Presentation Ideas

To make this dish more visually appealing, garnish with fresh herbs, such as cilantro or parsley, and sliced hard-boiled eggs. Serve the fava beans in individual bowls for a beautiful presentation.

Pairing Recommendations

Egyptian Fava Beans pair well with a variety of dishes, including grilled meats, roasted vegetables, and rice pilaf. You can also serve this dish with a side of yogurt or tahini sauce for added creaminess.

Storage and Reheating Instructions

Leftover Egyptian Fava Beans can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the dish in a saucepan over low heat until warmed through. Add a splash of water if needed to prevent sticking.

Nutrition Information

Calories per serving

Each serving of Egyptian Fava Beans contains approximately 300 calories. This makes it a filling and satisfying meal that is perfect for lunch or dinner.

Carbohydrates

Each serving of Egyptian Fava Beans contains approximately 30 grams of carbohydrates. The fava beans and lentils provide a good source of complex carbohydrates, which are essential for energy and overall health.

Fats

This dish is relatively low in fat, with each serving containing approximately 10 grams of fat. The olive oil used in the recipe provides heart-healthy monounsaturated fats, while the eggs add a source of healthy fats as well.

Proteins

Egyptian Fava Beans are a great source of protein, with each serving containing approximately 15 grams. The combination of fava beans, lentils, and eggs provides a complete source of protein, making this dish a satisfying and nutritious meal.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C, vitamin K, iron, and potassium. The tomatoes and onions provide vitamin C, while the fava beans and lentils are a good source of iron and potassium.

Alergens

This recipe contains eggs, which may be a common allergen for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Overall, Egyptian Fava Beans are a nutritious and delicious dish that is rich in protein, vitamins, and minerals. This recipe is a great option for a healthy and satisfying meal.

Summary

Egyptian Fava Beans is a classic dish that is hearty, flavorful, and nutritious. This recipe is a great option for a comforting meal that is sure to satisfy your taste buds. Enjoy this traditional Egyptian dish with family and friends for a delicious and memorable dining experience.

How did I get this recipe?

The first time I saw this recipe, I was immediately intrigued. It was a hot summer day and I was wandering through the bustling streets of Cairo, taking in all the sights and sounds of the vibrant city. I stumbled upon a small food stand where a kind old lady was serving up steaming bowls of Egyptian fava beans.

The aroma that wafted from the stand was enough to make my mouth water. I watched as the lady deftly prepared the beans, adding spices and herbs with a practiced hand. I knew right then and there that I had to learn how to make this dish myself.

I approached the lady and asked her if she would be willing to share her recipe with me. She smiled warmly and agreed, motioning for me to come closer. She began to tell me about the history of fava beans in Egyptian cuisine, how they were a staple food for centuries and were enjoyed by both rich and poor alike.

As she spoke, I could see the passion and love she had for cooking shining through. She told me about the different ways fava beans could be prepared, from simple dishes to more elaborate feasts. I hung on her every word, determined to learn as much as I could.

The lady took me under her wing and for the next few weeks, I spent every spare moment by her side, learning the intricacies of making Egyptian fava beans. I watched as she soaked the beans overnight, then simmered them in a fragrant broth until they were tender and flavorful.

She taught me how to season the beans with cumin, coriander, and garlic, giving them a rich and earthy taste that was unlike anything I had ever experienced. She showed me how to garnish the dish with fresh herbs and a drizzle of olive oil, elevating it to a whole new level of deliciousness.

As I cooked alongside the lady, I listened to her stories of her own grandmother, who had passed down the recipe to her many years ago. She spoke of the joy and comfort that came from sharing a meal with loved ones, of the way food could bring people together and create lasting memories.

I soon found myself falling in love with the art of cooking, with the way simple ingredients could be transformed into something truly magical. I learned not just a recipe for fava beans, but a lesson in tradition, history, and the importance of passing down knowledge from one generation to the next.

Now, whenever I make Egyptian fava beans, I think of that kind old lady and the lessons she taught me. I remember the heat of the Cairo sun on my skin, the bustle of the city around me, and the taste of those first delicious beans that sparked my love of cooking.

I am grateful for the opportunity to learn from someone who was willing to share their knowledge and passion with me. And I am proud to carry on the tradition of making this dish, passing it down to my own family and friends so that they too can experience the joy and warmth that comes from a shared meal.

As I sit down to enjoy a bowl of fava beans, I am reminded of the power of food to connect us to our past, to our loved ones, and to the world around us. And I am thankful for the experiences and memories that have shaped me into the cook and person that I am today.