الطبخ على الكانون

Ingredients

• 2 cups Dried Fava Beans (rinsed and soaked overnight, skins removed if possible)
• 8 cups Water (for soaking and cooking)
• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 4 pieces Garlic Cloves (peeled and minced)
• 1 teaspoon Ground Cumin (freshly toasted for best flavor)
• 1 teaspoon Ground Coriander
• ½ teaspoon Sudanese Spice Blend (Dukkah or Baharat) (optional, adds authentic warmth)
• ¼ cup Fresh Parsley (chopped)
• 1 teaspoon Salt (or to taste)
• 1 tablespoon Lemon Juice (freshly squeezed)

Instructions

1. Soak the Beans

   Place the dried fava beans in a large bowl, cover with 8 cups of water and let soak for at least 8 hours or overnight. This softens the beans and reduces cooking time.

   Time: PT8H

2. Rinse and Peel (Optional)

   Drain the beans in a colander, rinse under cold water and gently rub each bean between your fingers to remove loose skins. Discard skins.

   Time: PT10M

3. Cook the Beans

   Transfer the beans back to the kanoun, add fresh water to cover by 2 inches, bring to a boil over medium heat, then reduce to a gentle simmer. Cook until beans are tender, about 35‑45 minutes.

   Time: PT45M

   Temperature: medium heat

4. Prepare the Spice Mix

   While beans simmer, mince the garlic, chop the parsley, and measure cumin, coriander, Sudanese spice blend, and salt in a small bowl.

   Time: PT10M

5. Season the Beans

   When beans are tender, drain most of the cooking liquid, leaving about ½ cup in the pot. Stir in olive oil, the minced garlic, cumin, coriander, Sudanese spice, and salt. Simmer on low heat for 5‑7 minutes, allowing the flavors to meld.

   Time: PT7M

   Temperature: low heat

6. Finish with Fresh Herbs and Lemon

   Remove the pot from heat, stir in chopped parsley and lemon juice. Taste and adjust seasoning if needed.

   Time: PT5M

7. Serve

   Transfer the spiced fava bean stew to a serving bowl. Serve with warm crusty bread, flatbread, or over rice.

   Time: PT3M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

30 g

Fat

8 g

Fiber

8 g