Bessara is like the Moroccan version of hummus…and it’s just as delicious and addictive.
What is Bessara Made From?
Starting with fava beans (aka broad beans) as a base, this simple bessara recipe only has a few additional ingredients: garlic, lemon juice, olive oil, and spices, including cumin, paprika, cayenne, and salt.
If you like hummus, you’ll definitely love this bessara recipe.
How is Bessara Eaten?
In Morocco, bessara is served with bread.
I remend either slathering it on a slice or two of high quality gluten-free toast, eating it with a spoon, dipping veggies in it, or, thinning it out with additional water to make it into a soup (which is another way it’s served in Morocco).
Now here is something that may surprise you: Bessara is typically eaten for breakfast …and while it may seem strange to eat bean dip or soup for breakfast in America, here is why it’s a good idea: This will keep your blood sugar balanced (unlike the typical sugar-laden cereals and baked goods), which means your energy will be consistently high throughout the day, and you’ll be less likely to want to snack in between meals.
Whether you eat it for breakfast, lunch, dinner, or a snack, this is one recipe you’ll want to make over and over again!
Beauty & Health Benefits of Fava Beans
Fava beans are bursting with nutrients. 1 cup provides a hefty 13 grams of protein, 9 grams of fiber (36% of the remended DV), and a decent amount of vitamins and minerals, including 44% DV of folate, 14% DV of iron and 18% DV of magnesium. So what does that mean?
First and foremost, fava beans will fill you up and keep you satisfied. You won’t want to snack in between meals. Plus, the high fiber content contributes to healthy digestion.
Folate is a B vitamin critical for health, and a deficiency is associated with a higher risk of blood disease and for pregnant women, a higher chance of giving birth to a child with birth defects. (Note that the CDC remends women of childbearing age to supplement with folic acid – not just eat folate rich foods – to prevent this). It aids in the production and repair of DNA, and supports nervous system function, cardiac function, and red blood cell production.
Iron is needed for energy. If you’re feeling fatigued and exhausted all the time, you may be low in this mineral. Magnesium supports bone health, aids in digestion and elimination, relieves muscle aches, and even helps calm your nerves and promote feelings of relaxation.
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Share Your Thoughts
This recipe sounds delicious. I wanted to share a couple of thoughts on the health section that proceeds it. First, a normally very mild (so much so one may not know he has it) disorder of red blood cells may be acutely worsened by eating fava beans. This disorder, called glucose-6-phosphate dehydrogenase deficiency (G6PD) is also called favaism, because of the effect of fava beans. So if you find that you feel ill eating this, I would remend not eating this again until asking your doctor for G6PD deficiency testing. The second thought I wanted to share is on the distinction between folate and folic acid. Folic acid (400mcg daily) is the molecule the CDC remends women of child bearing age take to prevent birth defects. Folate in food is very healthful, but supplementation with folic acid is what has reduced neural tube birth defects in the United States.