Page 175 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

Preparation ● Add aromatics and herbs
● Soak the fava beans Add the chopped onion, garlic, parsley,
Wash the dried peeled fava beans coriander, dill, cumin, coriander powder,
thoroughly under running water. and salt to
Place them in a bowl and soak in fresh the pot.
water for 8–10 hours or overnight. Drain Continue cooking for 10–15 minutes
and rinse before cooking. until all ingredients are fully softened.
● Prepare the vegetables and herbs ● Blend the mixture
Peel and chop the onion into large Remove the saucepan from heat.
pieces. Peel the garlic cloves. Using a hand blender or food processor,
Wash the parsley, coriander, and dill blend the mixture until a smooth, thick
thoroughly, then roughly chop. purée is
obtained.
● Final heating
Cooking Method Return the purée to low heat and cook
● Cook the beans for an additional 5 minutes, stirring
Place the soaked fava beans in a deep continuously to
saucepan. prevent sticking.
Add 750 ml water and bring to a boil ● Serve hot
over medium heat. Divide into 4 equal servings.
Reduce heat, cover, and simmer for 30– Drizzle 1 tablespoon olive oil (13.5 g)
40 minutes, or until the beans are soft. per serving on top.
Nutritional Analysis
UK McCance & Widdowson / CoFID - USDA FoodData Central
Total weight Carbohy-
Ingredient used in Kcal Protein Fat drate Sugars Iron Calcium Fiber
(g)
(g)
(mg)
(g)
(g)
(mg)
recipe (g) (g)
Dried peeled fava beans 250 820 65.0 5.0 145.0 6.0 13.5 260 62.5
Onion 120 48 1.3 0.1 11.2 5.2 0.3 28 2.0
Garlic 12 18 0.8 0.0 4.0 0.1 0.2 22 0.6
Fresh parsley 50 18 1.5 0.4 3.0 0.4 1.6 69 1.7
Fresh coriander leaves 30 7 0.7 0.2 1.2 0.1 0.5 20 0.8
Fresh dill 20 9 0.7 0.2 1.4 0.1 0.3 42 0.6
Ground cumin 4 15 0.7 0.9 1.8 0.1 2.6 37 0.4
Ground coriander 2 6 0.3 0.3 1.1 0.0 0.3 13 0.2
Olive oil (added at serving) 54 477 0.0 54.0 0.0 0.0 0.1 1 0.0
Total (whole recipe) 542 g 1,438 71.0 61.1 169.7 12.0 19.4 492 68.8

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