Ful Bessara

Ful Bessara is a creamy, savory dip from Tunisia made primarily from cooked fava beans, blended with olive oil, garlic, and spices like cumin and harissa. It is a staple of Tunisian cuisine, often served as part of a mezze spread with bread for dipping.

🍽️ Nutrition at a glance

This dish is a good source of plant-based protein and dietary fiber, with most of its calories coming from healthy fats in the olive oil and complex carbohydrates from the fava beans. A typical serving provides a moderate amount of calories, along with essential minerals like iron and folate.

Nutrition breakdown

Calories	320 kcal
Protein	12 g
Carbs	30 g
Fat	18 g
Fiber	8 g
Sugar	3 g
Sodium	480 mg
Iron	4.2 mg
Folate	180 mcg
Potassium	450 mg
Magnesium	70 mg
Vitamin B6	0.4 mg
Manganese	1.1 mg
Phosphorus	160 mg
Zinc	1.8 mg

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

💡 What's interesting

Culturally, Ful Bessara is a beloved everyday food in Tunisia, reflecting the region's use of legumes as a protein source. Nutritionally, the combination of fava beans and olive oil creates a satisfying dish that offers sustained energy and is naturally gluten-free.