Besarah is a cherished Egyptian soup made from fava beans, known for its rich flavor and creamy texture. This traditional dish combines a blend of aromatic spices with legumes, resulting in a hearty and nutritious meal. Often enjoyed during colder months, Besarah is valued for its comforting qualities and health benefits.
Originating from Egypt, Besarah has been a staple in Egyptian cuisine for centuries. This soup reflects the traditional use of legumes in Egyptian cooking, which is both economical and nutritious. The name "Besarah" is derived from the Arabic word for fava beans, which are central to the dish. Traditionally, Besarah was prepared in large pots and enjoyed as a communal meal, embodying the warmth and hospitality of Egyptian culture.
Ingredients:
1. 2 cups dried fava beans
2. 1 onion, chopped
3. 3 cloves garlic, minced
4. 1 tsp cumin
5. 1 tsp coriander
6. 1 tsp salt
7. 1/2 tsp black pepper
8. 1/2 tsp cayenne pepper
9. 1/4 cup olive oil
10. 1 lemon, juiced
11. 4 cups water
12. Optional: chopped parsley or cilantro for garnish
Instructions:
1. Soak Beans: Soak the dried fava beans overnight in water to soften and reduce cooking time.
2. Prepare Beans: Drain and rinse the soaked beans.
3. Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing until the onion is translucent.
4. Add Spices: Stir in cumin, coriander, salt, black pepper, and cayenne pepper, mixing well with the onion and garlic.
5. Cook Beans: Add the fava beans to the pot, stirring to coat with spices. Pour in 4 cups of water and bring to a boil.
6. Simmer: Reduce heat to low and simmer for about an hour, until the beans are tender and the soup thickens.
7. Blend: Puree the soup using an immersion blender or by transferring to a blender. Adjust thickness with additional water if needed.
8. Finish: Stir in lemon juice. Serve hot, garnished with chopped parsley or cilantro if desired.
Notes:
- Besarah pairs well with freshly baked bread or lime/lemon slices.
- For added nutrition, incorporate chopped vegetables such as carrots, potatoes, or spinach.
- Substitute fava beans with dried split peas or chickpeas if needed.
This nourishing and flavorful soup is not only a comforting dish but also a reflection of Egypt's rich culinary heritage.
Nutrition Value:
1. 2 cups dried fava beans
- Calories: 420
- Carbohydrates: 72 grams
- Protein: 30 grams
- Fat: 1 gram
- Sodium: 10 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in folate, vitamin B1 (thiamine), and vitamin B6
- Minerals: High in iron, magnesium, and potassium
- Nutritional Benefit: Fava beans are an excellent source of plant-based protein and fiber, supporting digestive health and weight management. They provide essential vitamins and minerals that contribute to overall health and energy levels.
2. 1 onion, chopped
- Calories: 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Provides vitamin C and some B vitamins
- Minerals: Contains potassium and calcium
- Nutritional Benefit: Onions have antioxidant properties, particularly from quercetin. They support heart health and offer anti-inflammatory benefits.
3. 3 cloves garlic, minced
- Calories: 13
- Carbohydrates: 3 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Provides vitamin C and some B vitamins
- Minerals: Contains manganese and calcium
- Nutritional Benefit: Garlic has potent antioxidant and anti-inflammatory properties. It supports immune health, may help reduce blood pressure, and offers cardiovascular benefits.
4. 1 tsp cumin
- Calories: 8
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.5 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and vitamin A
- Minerals: Rich in iron and magnesium
- Nutritional Benefit: Cumin aids digestion, has antioxidant properties, and may enhance nutrient absorption. It supports the immune system and has potential antimicrobial effects.
5. 1 tsp coriander
- Calories: 5
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.3 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Provides vitamin C and some B vitamins
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Coriander has anti-inflammatory and antioxidant properties. It may help with digestion, regulate blood sugar levels, and relieve digestive issues.
6. 1 tsp salt
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2,300 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Salt is essential for maintaining fluid balance and nerve function. However, excessive consumption can lead to health issues like high blood pressure.
7. 1/2 tsp black pepper
- Calories: 3
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin K and some B vitamins
- Minerals: Provides potassium and magnesium
- Nutritional Benefit: Black pepper enhances nutrient absorption and has antioxidant properties. It supports digestive health and boosts metabolism.
8. 1/2 tsp cayenne pepper
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin A and vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Cayenne pepper boosts metabolism, may help with pain relief and digestion, and provides antioxidants that support overall health.
9. 1/4 cup olive oil
- Calories: 480
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 54 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Provides vitamin E
- Minerals: Contains potassium
- Nutritional Benefit: Olive oil is rich in monounsaturated fats, which support heart health and may reduce inflammation. It also provides antioxidants that help protect cells from damage.
10. 1 lemon, juiced
- Calories: 12
- Carbohydrates: 4 grams
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C
- Minerals: Contains potassium
- Nutritional Benefit: Lemon juice is a good source of vitamin C, supporting immune health and skin integrity. It has antioxidant properties and can aid digestion.
11. 4 cups water
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water is essential for hydration, supporting all bodily functions including digestion, nutrient absorption, and temperature regulation.
12. Optional: chopped parsley or cilantro for garnish
- Calories: 5 (for a small amount)
- Carbohydrates: 1 gram
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamins A, C, and K
- Minerals: Contains iron and potassium
- Nutritional Benefit: Parsley and cilantro add freshness and nutrients. They have antioxidant and anti-inflammatory properties and support digestive health.
Comments