Fava

Fava is a hearty and aromatic Middle Eastern stew, primarily made with fava beans, often in their dried form, simmered with onions, garlic, and a blend of warm spices like cumin and coriander. It is a staple comfort food, especially in Egypt where it is known as 'Ful Medames,' and is typically served as a thick, savory dish for breakfast or lunch. The stew is often garnished with fresh herbs, a squeeze of lemon, and a drizzle of olive oil.

🍽️ Nutrition at a glance

This stew is a nutritional powerhouse, being exceptionally high in plant-based protein and dietary fiber, which makes it very filling and beneficial for digestion. A typical serving provides a substantial amount of iron, folate, and complex carbohydrates, with a rough calorie count of around 300-400 calories per serving depending on the preparation and added fats.

Nutrition breakdown

Calories	180 kcal
Protein	12 g
Carbs	22 g
Fat	5 g
Fiber	7 g
Sugar	4 g
Sodium	480 mg
Potassium	600 mg
Iron	3.5 mg
Folate	180 mcg
Vitamin C	15 mg
Magnesium	60 mg
Zinc	2.0 mg
Vitamin B6	0.3 mg
Manganese	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Fava beans have been cultivated in the Middle East for thousands of years, making this dish a connection to ancient culinary traditions. Nutritionally, it's a complete protein when paired with grains like pita bread, and its high fiber content helps regulate blood sugar levels, making it a staple in many healthy diets.