Ethiopian Fava Beans
Dive into the rich and aromatic world of Ethiopian cuisine with this hearty Ethiopian Fava Beans recipe. Perfectly tender fava beans are simmered and mashed into a luscious texture, then infused with bold flavors of sautéed onions, garlic, and a fragrant blend of cumin, turmeric, and paprika. Fresh tomatoes add a juicy brightness, while a touch of lemon juice lifts the dish to perfection. Topped with parsley for a fresh finish, this dish pairs beautifully with injera or crusty bread, making it an ideal choice for a comforting meal or a unique appetizer. With minimal preparation and a focus on wholesome, plant-based ingredients, this dish is easy to love and hard to forget.
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Recipe Information
Ingredients
- 2 cups dried fava beans
- 6 cups water
- 3 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 2 medium tomatoes, diced
- 1 teaspoon ground cumin
- 0.5 teaspoons ground turmeric
- 1 teaspoon paprika
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 loaf or flatbread injera or crusty bread, for serving
Instructions
Sort and rinse the dried fava beans, removing any debris or damaged beans. Then soak them in a large bowl of water overnight or at least for 6-8 hours.
Drain and rinse the soaked fava beans. Transfer them to a large pot and add 6 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low and let the beans simmer for 60-75 minutes, or until they are very tender. Skim off any foam that forms on the surface during cooking.
While the beans are cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until soft and translucent.
Stir in the minced garlic, diced tomatoes, cumin, turmeric, and paprika. Cook for another 3-5 minutes, allowing the flavors to meld.
Once the fava beans are tender, drain and reserve about 1/2 cup of the cooking liquid. Add the beans to the skillet with the tomato mixture.
Use a potato masher or the back of a spoon to partially mash the beans, leaving some whole for texture. Add the reserved cooking liquid as needed to achieve a creamy consistency.
Stir in the fresh parsley, lemon juice, salt, and black pepper. Cook for another 5 minutes on low heat, stirring frequently.
Serve warm with injera or crusty bread for dipping. Garnish with additional parsley and a drizzle of olive oil if desired.
Nutrition Facts
Calories |
2076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.8 g | 65% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2691 mg | 117% | |
| Total Carbohydrate | 302.2 g | 110% | |
| Dietary Fiber | 110.4 g | 394% | |
| Total Sugars | 23.1 g | ||
| Protein | 117.1 g | 234% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 682 mg | 52% | |
| Iron | 34.4 mg | 191% | |
| Potassium | 5454 mg | 116% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
