Ethiopian Fava Beans

Dive into the rich and aromatic world of Ethiopian cuisine with this hearty Ethiopian Fava Beans recipe. Perfectly tender fava beans are simmered and mashed into a luscious texture, then infused with bold flavors of sautéed onions, garlic, and a fragrant blend of cumin, turmeric, and paprika. Fresh tomatoes add a juicy brightness, while a touch of lemon juice lifts the dish to perfection. Topped with parsley for a fresh finish, this dish pairs beautifully with injera or crusty bread, making it an ideal choice for a comforting meal or a unique appetizer. With minimal preparation and a focus on wholesome, plant-based ingredients, this dish is easy to love and hard to forget.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:90 mins

Total Time:100 mins

Servings: 4

Ingredients

• 2 cups dried fava beans
• 6 cups water
• 3 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 2 medium tomatoes, diced
• 1 teaspoon ground cumin
• 0.5 teaspoons ground turmeric
• 1 teaspoon paprika
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 1 loaf or flatbread injera or crusty bread, for serving

Directions

Step 1

Sort and rinse the dried fava beans, removing any debris or damaged beans. Then soak them in a large bowl of water overnight or at least for 6-8 hours.

Step 2

Drain and rinse the soaked fava beans. Transfer them to a large pot and add 6 cups of water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low and let the beans simmer for 60-75 minutes, or until they are very tender. Skim off any foam that forms on the surface during cooking.

Step 4

While the beans are cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until soft and translucent.

Step 5

Stir in the minced garlic, diced tomatoes, cumin, turmeric, and paprika. Cook for another 3-5 minutes, allowing the flavors to meld.

Step 6

Once the fava beans are tender, drain and reserve about 1/2 cup of the cooking liquid. Add the beans to the skillet with the tomato mixture.

Step 7

Use a potato masher or the back of a spoon to partially mash the beans, leaving some whole for texture. Add the reserved cooking liquid as needed to achieve a creamy consistency.

Step 8

Stir in the fresh parsley, lemon juice, salt, and black pepper. Cook for another 5 minutes on low heat, stirring frequently.

Step 9

Serve warm with injera or crusty bread for dipping. Garnish with additional parsley and a drizzle of olive oil if desired.

Nutrition Facts

Serving size	2393.9 grams (2393.9g)

Amount per serving	% Daily Value*
Calories	2076

Total Fat 50.80g	65%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 2691mg	117%
Total Carbohydrate 302.20g	110%
Dietary Fiber 110.40g	394%
Total Sugars 23.10g
Protein 117.10g	234%

Vitamin D 0IU	0%
Calcium 682mg	52%
Iron 34mg	191%
Potassium 5454mg	116%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.4%

Protein: 21.9%

Carbs: 56.6%