Fava Bean and Rice Casserole
Fava Bean and Rice Casserole is a hearty, savory baked dish that combines tender fava beans with rice, often in a tomato-based sauce seasoned with herbs and spices. It is a staple comfort food in many Middle Eastern and Mediterranean cuisines, particularly in Egypt, where it's known as 'Ful Medames' when prepared as a stew, and in Greece as 'Fasolia.' The casserole version typically includes onions, garlic, and sometimes meat like lamb or beef for added richness.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates from the rice and plant-based protein from the fava beans, making it satisfying and energy-dense. It is also high in dietary fiber, iron, and folate, with a typical serving containing around 300-400 calories, depending on the specific recipe and portion size.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 14 g |
| Carbs | 55 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 500 mg |
| Iron | 4.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Folate | 160 mcg |
| Vitamin B6 | 0.4 mg |
| Zinc | 2.5 mg |
| Manganese | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Fava beans are one of the oldest cultivated plants, with a history dating back to ancient times, and they are a key protein source in many vegetarian diets. Nutritionally, fava beans are unique for containing L-dopa, a compound that can affect dopamine levels, making the dish not just culturally rich but also biochemically interesting.
