Description
A flavorful and nutritious mash made with fava beans and chickpeas, seasoned with cumin, fresh herbs, and a zesty dressing.
Ingredients
Scale
- 1 can Red or brown fava beans (14 fl oz (398ml))
- 1 can Chickpeas (14 fl oz (398ml))
- ½ tsp Ground cumin
- Kosher salt and black pepper to taste
- 1 Medium tomato (finely diced)
- ¼ cup Fresh parsley (chopped)
- 1–2 Hot peppers (minced, Optional)
- 1 Garlic clove (minced, Optional)
- 2 tbsp Extra virgin olive oil
- 2 tbsp Lemon juice
- More olive oil and lemon juice to garnish
Instructions
- Boil. To a small pot on medium heat, empty a can of red fava beans and a can of chickpeas (with the liquid). Bring to a boil and simmer on low heat for 5-8 minutes, until fork tender. Season with ground cumin, salt, and pepper to taste.
- Mash. Using the back of a fork or a potato masher, mash about half of the beans. You are looking for a chunky consistency. You might want to add a little water at this point to keep the bean texture slightly runny.
- Make dressing. In a small bowl combine the diced fresh tomatoes, parsley, olive oil, and lemon juice. Season with a little salt.
- Mix in. Mix in half the dressing with the mashed beans and heat through. Taste and adjust the seasoning.
- Dress. Transfer the mashed beans to a serving bowl and top with the remaining dressing. Drizzle with a generous glug of olive oil and a good squeeze of lemon juice. Serve with pita and fresh vegetables.
Notes
- This dish can be served warm or at room temperature.
- Adjust seasoning and spices to your liking.
- Great to serve as a dip or spread.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Appetizer
- Method: Boiling, Mashing, Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 200
- Sugar: 2g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 1g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 0mg