Broad Bean Dip
Broad bean dip, often known as 'foul' or 'ful medames' dip in Middle Eastern cuisine, is a savory spread made from cooked and mashed fava beans. It's typically blended with olive oil, lemon juice, garlic, and herbs like cumin or parsley, creating a creamy, earthy texture. This dish is a staple across the Mediterranean, Middle East, and parts of North Africa, enjoyed as a dip, spread, or part of a mezze platter.
🍽️ Nutrition at a glance
Broad bean dip is a good source of plant-based protein and dietary fiber, making it relatively low in fat unless generous amounts of olive oil are added. It provides key nutrients like folate, iron, and manganese, with a rough calorie estimate of 150-200 kcal per 1-cup serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 10 g |
| Carbs | 25 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 2 g |
| Sodium | 300 mg |
| Folate | 180 mcg |
| Iron | 3.5 mg |
| Manganese | 1.2 mg |
| Potassium | 400 mg |
| Magnesium | 50 mg |
| Phosphorus | 120 mg |
| Vitamin B6 | 0.3 mg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, broad bean dip is a historic dish with roots tracing back to ancient Egypt, symbolizing sustenance and community. Nutritionally, fava beans are unique for their high L-dopa content, a precursor to dopamine, which has sparked interest in their potential cognitive benefits.
