Fava Bean Hummus
Fava bean hummus, also known as 'bessara' or 'ful medames' dip, is a hearty Middle Eastern spread made from cooked and mashed fava beans, blended with tahini, lemon juice, garlic, and olive oil. It's a staple in countries like Egypt, Lebanon, and Syria, often served as part of a meze platter with warm pita bread. The dish is celebrated for its creamy texture and earthy, slightly nutty flavor.
🍽️ Nutrition at a glance
This hummus is a good source of plant-based protein and dietary fiber, with a moderate amount of healthy fats from tahini and olive oil. A typical 1/2-cup serving provides around 150-200 calories, along with key nutrients like iron, folate, and magnesium from the fava beans.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 15 g |
| Carbs | 45 g |
| Fat | 14 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 600 mg |
| Iron | 5 mg |
| Folate | 280 mcg |
| Potassium | 450 mg |
| Magnesium | 70 mg |
| Phosphorus | 200 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, fava beans are one of the oldest cultivated legumes and are exceptionally high in L-dopa, a compound that can support mood and focus. Culturally, this dish is often associated with Ramadan iftar meals in Egypt, where it provides sustained energy for those fasting.
