By Juna
Fava & Chickpea Fool
15 steps
Prep:20minCook:1h
I love fava beans, but there is something delicious about mixing it with chickpeas that many dishes in the Arab cuisine have mixed these two together. That creamy fulfilling combo is delicious and perfect for a gathering, like a brunch. I created this recipe for that purpose, however if you want to serve an individual sized portion, just adjust the quantities accordingly.
If you have a sensitive digestive system or have GI issues, peeling beans helps with better digestion.
Bean skin is not short on nutrients, however it can cause digestive issue for some people because the skin has insoluble fiber named oligosaccharide, and that is non-digestible fiber that can ferment and cause gas. And for people with sensitive GI tracks that can be painful and may cause them future issues.
Beans can be peeled before and after boiling, how do you know when to peel?
Well in a recipe like fool better to peel after boiling the beans or it will turn into an unappetizing mush. But for a recipe like Kitchari, try out my awesome ayurvedic porridge recipe, that’s the texture we are going for. And because Kitchari is a healing recipe, making it smooth and easy to digest is preferable.
If you choose to peel your fava and chickpeas, do so after boiling and cooling down.
Don’t forget to sprout your beans. You can find information on instagram of how to sprout, and here in How to: sprouting.
Updated at: Sat, 09 Dec 2023 10:57:57 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
8
Low
Nutrition per serving
Calories151.5 kcal (8%)
Total Fat3.8 g (5%)
Carbs23.2 g (9%)
Sugars4.1 g (5%)
Protein8.2 g (16%)
Sodium230.2 mg (12%)
Fiber6.7 g (24%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
250gfava beans
cooked
250gchickpeas
cooked
1 tblsesame butter
whole
2tomatoes
peeled
2 Tblparsley
chopped
Salt
rock or sea
½ tspcumin powder
black pepper
Duqah
Instructions
Step 1
Let’s start with the beans, sprouted and cooked. If you are going for peeled beans, this is when to peel your chickpeas and fava beans. In the pic, I had a small portion of the beans peeled,
Step 2
In a pot place your fava beans, with enough of its cooking liquid or water to barely cover the beans and let it simmer on low heat.
Step 3
Within 10 minutes, it will get thicker this is when to add the chickpeas. Cook for 5mins and then with a masher, mash the beans to get an even thicker consistency.
Step 4
Switch off and take the pot of the heat.
Step 5
While the beans are cooking, peel your 2 tomatoes. With a knife score an X at the bottom of each tomato.
Step 6
In a pot filled with boiling water, lower your tomatoes and let them sit for a couple of minutes, or until you can see the skin coming loose.
Step 7
Peel and deseed the tomato, chop into small cuts.
Step 8
Tip: the tomato peel can go in your broth vegetable pile or dehydrate and powder, the powder can be used in coloring bread & pasta. The pulp can be strained to collect all the tomato water and add it to the fool with the tomato.
Step 9
Finely chop the parsley.
Step 10
Make the Duqah; duqah is a sauce made with acid and spices. I am going for lemon juice for my acid. My advice, especially for the people that have GI issues is to make this 15minutes before mixing into the fool.
Step 11
One garlic clove, I’m curing the garlic in the lemon juice to better digest it. Finely grate garlic. Finely chop chili. Mix in a bowl the ingredients of Duqah.
Step 12
Now back to the fool. After taking it off the heat, mix in the spices, tomatoes and the parsley. In goes the sesame butter, stir.
Step 13
Duqah goes in next and we are done.
Step 14
For plating; top with chopped tomatoes, parsley & olive oil.
Step 15
Enjoy with a light salad, sourdough bead or veggie sticks.
Notes
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