Discover how to make Bissara, a traditional thick soup made from fava beans. This flavorful dish is enriched with olive oil and a blend of spices, offering a hearty and nutritious meal. Perfect for a comforting lunch or dinner, Bissara is a staple in Middle Eastern cuisine. Follow our easy recipe to enjoy this delicious and wholesome soup at home.

Ingredients:

- 2 cups dried fava beans

- 6 cups water

- 1 large onion, finely chopped

- 4 cloves garlic, minced

- 1/4 cup olive oil, plus extra for drizzling

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon ground coriander

- 1/2 teaspoon ground turmeric

- Salt and black pepper to taste

- Fresh parsley or cilantro for garnish (optional)

- Lemon wedges for serving (optional)

Instructions:

Prepare the Fava Beans: Soak the fava beans overnight in water. Drain and rinse them well.

Cook the Beans: In a large pot, add the soaked fava beans and 6 cups of water. Bring to a boil, then reduce the heat and simmer for about 1 hour, or until the beans are tender.

3. Sauté the Aromatics: In a separate pan, heat 1/4 cup of olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another 1-2 minutes.

Season the Soup: Stir in the ground cumin, paprika, coriander, turmeric, salt, and black pepper. Cook for an additional minute to allow the spices to bloom.

Blend the Soup: Once the fava beans are tender, use an immersion blender to puree the soup until smooth. Alternatively, transfer the beans in batches to a blender and blend until smooth.

Combine and Simmer: Return the pureed soup to the pot with the sautéed onions and garlic. Stir well and simmer for 10 minutes, allowing the flavors to meld together. Adjust seasoning if needed.

Serve: Ladle the soup into bowls, drizzle with extra olive oil, and garnish with fresh parsley or cilantro if desired. Serve with lemon wedges on the side for an added zesty touch.

Enjoy your Bissara with crusty bread or as a standalone comforting dish!

Nutritional Values

Fava Beans

 - Calories: 187

 - Protein: 13 grams

 - Carbohydrates: 33 grams

 - Fiber: 9 grams

 - Fat: 0.8 grams

 - Vitamins and Minerals: Rich in folate, iron, magnesium, potassium, and vitamin K.

Benefits:

 - High Protein Content: Supports muscle growth and repair.

 - Rich in Fiber: Aids digestion and helps maintain healthy blood sugar levels.

 - Good Source of Folate: Essential for cell growth and metabolism.

 - Iron and Magnesium: Important for red blood cell production and bone health.

Olive Oil

 - Calories: 119

 - Fat: 13.5 grams

 - Saturated Fat: 1.9 grams

 - Monounsaturated Fat: 10 grams

 - Polyunsaturated Fat: 1.4 grams

 - Vitamins: Contains vitamin E and K.

Benefits:

 - Heart Health: Rich in monounsaturated fats, which are beneficial for heart health.

 - Anti-Inflammatory: Contains antioxidants like oleocanthal that help reduce inflammation.

 - Improves Digestion: Can promote healthy digestion and support the absorption of nutrients.

Onion

 - Calories: 44

 - Protein: 1 gram

 - Carbohydrates: 10 grams

 - Fiber: 1.9 grams

 - Fat: 0.1 grams

 - Vitamins and Minerals: Rich in vitamin C, vitamin B6, and manganese.

Benefits:

 - Rich in Antioxidants: Contains antioxidants like quercetin that help combat oxidative stress.

 - Supports Heart Health: May help lower cholesterol levels and improve cardiovascular health.

 - Anti-Inflammatory Properties: Can reduce inflammation and support immune function.

Garlic

 - Calories: 4

 - Protein: 0.2 grams

 - Carbohydrates: 1 gram

 - Fiber: 0.1 grams

 - Fat: 0 grams

 - Vitamins and Minerals: Contains small amounts of vitamin C, vitamin B6, and manganese.

Benefits:

 - Boosts Immune System: Contains allicin, which has antimicrobial and immune-boosting properties.

 - Heart Health: May help lower blood pressure and reduce cholesterol levels.

 - Anti-Inflammatory: Can help reduce inflammation in the body.

Spices (Cumin, Paprika, Coriander, Turmeric)

 - Cumin: Calories: 8, Fat: 0.4 grams, Carbohydrates: 0.9 grams, Fiber: 0.4 grams

 - Paprika: Calories: 6, Fat: 0.3 grams, Carbohydrates: 1.2 grams, Fiber: 0.6 grams

 - Coriander: Calories: 5, Fat: 0.2 grams, Carbohydrates: 1 gram, Fiber: 0.3 grams

 - Turmeric: Calories: 8, Fat: 0.2 grams, Carbohydrates: 1.4 grams, Fiber: 0.3 grams

Benefits:

 - Cumin: Supports digestion and has antimicrobial properties.

 - Paprika: Rich in antioxidants like vitamin A and may support immune health.

 - Coriander: Can aid digestion and has anti-inflammatory properties.

 - Turmeric: Contains curcumin, which has powerful anti-inflammatory and antioxidant effects.

These ingredients not only enhance the flavor of Bissara but also contribute significant health benefits, making this dish both delicious and nutritious.