Middle Eastern · Dinner
Fava Bean Stew (Low-Calorie)
A brothy Middle Eastern fava bean stew simmered with tomato, garlic, cumin and coriander, finished with lemon juice and a scatter of parsley. Olive oil is used sparingly and no meat or cream is added, keeping the dish light while retaining its rustic, tangy, spice-warmed identity. Served with a small side of rice.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
278Calories
13.1gProtein
9.4gFat
39.2gCarbs
9.8gSugar
11.9gFiber
345mgSodium
0mgChol
1.4gSat Fat
980mgPotassium
95mgCalcium
4.3mgIron
0mcgVitamin B12
22mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Dice the tomato, mince the garlic, chop the onion and parsley, then measure out the fava beans and spices so everything is ready.
2
Warm the olive oil in a small saucepan over medium-low heat and sweat the onion and garlic for 3 minutes until softened and translucent but not browned, then stir in the cumin and coriander and cook for 30 seconds until fragrant.
3
Simmer the tomato, vegetable stock and fava beans over medium heat for 15 minutes until the tomato breaks down, then reduce to low and cook 5 minutes more, mashing some beans against the pan until thickened.
4
Plate
Off the heat, stir in the lemon juice and season with salt and pepper, then spoon into a shallow bowl and scatter the parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cooked fava beans
- 1 cup240ml low-sodium vegetable stock
- 2/3 cup160g tomato
- 4 cloves4 cloves garlic
- 4 tsp4 tsp olive oil
- 11 onion
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground coriander
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp fresh parsley
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
