Bessara
Bessara is a traditional Moroccan dish made from a smooth purée of dried fava beans (or sometimes lentils), typically seasoned with cumin, garlic, and olive oil. It's often enjoyed as a hearty breakfast or light meal, especially during cooler months, and is a staple in Moroccan home cooking.
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🍽️ Nutrition at a glance
Bessara is a plant-based dish high in complex carbohydrates and dietary fiber, with a moderate amount of protein from the beans. A typical serving provides around 200-300 calories, along with key nutrients like iron, folate, and magnesium.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 4 g |
| Fiber | 10 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Potassium | 650 mg |
| Magnesium | 80 mg |
| Phosphorus | 160 mg |
| Zinc | 1.8 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, bessara is a humble yet nourishing comfort food in Morocco, often sold by street vendors in the morning. Nutritionally, it's a great example of how simple, inexpensive ingredients can create a satisfying and nutrient-dense meal.
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AI estimate may be inaccurate · Terms