How to Make Low-Fat Burghul with Fava Beans ~ Vegetarian

  • on June 9, 2018
  • 111 Views

The Lebanese Vegetarian Meal of

Foul Akhdar bil Burghul

A Recipe of Zero Cholesterol and 7 gr Fat only per portion

 

Fresh Fava Beans have their season in Lebanon. They come out early Spring and are available fresh in our supermarkets through part of Summer. I say ‘fresh’ because unlike most beans we eat them also plain, fresh out of their veggie shells, or cooked in various recipes, fresh or dry.

The Fava Beans originated in our Mediterranean region and the Southeast Asia before they expanded to the world. In their green edible state, we call them Foul Akhdar (green fava) and simply Foul  when dry or staple state.

A fascinating characteristic of the Fava Beans is their natural aptitude to give back to the Earth. They improve the nitrogen quality of the soil that hosts their life!

To us humans, they give the gift of many health benefits with their impressive package of vitamins, minerals, complex carbs, fiber, low-fat protein, and low sodium. From maintaining health cholesterol levels and promoting weight-low to increasing in longevity, the Fava beans are a gift of nature to your health.

Bought together in this culinary preparation with the Burghul and its many health benefits, this dish is a “must consider adding” to your family meals.

To your health! Enjoy!

Vegetarian Burghul with Fava Beans

Course Side Dish
Cuisine Lebanese
Keyword Burghul, Caramelized Onions, Cinnamon, Cracked Wheat, Fava Beans, Garlic, Healthy Vegetarian Recipes, Pepper, Pine Kernels, Plain Yogurt, Vegan
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Servings 5

Ingredients

  • 1 Kg Fava Beans (cooked; frozen)
  • 4 cloves Garlic pounded
  • 1 Onion (medium) chopped (Small size if American or Canadian
  • 5 cups Water
  • 1 tbsp Vegetable oil
  • 2 cups Burghul (rough) washed, and drained
  • 1 tsp Salt
  • 1/4 tsp Ground Cinnamon
  • 1/4 tsp Pepper
  • 2 tbsps Pine Kernels Toasted
  • Plain Yogurt to side the dish

Instructions

  1. In a casserole, warm the oil and cook the onions, stirring until they turn blondish. Add the garlic and stir for 1 minute only, then mix in the Fava Beans, turning them for 5 minutes.

    Add 2 cups of water, mix, and bring to a boil. Cover and simmer at low heat for 15 minutes.

  2. Add the Burghul and the remaining water. Season and mix well. Turn the heat to high, and bring to a boil.

    Cover and simmer at low heat for 25 minutes for the liquid to dry.

Serving

  1. Transfer the culinary preparation into a serving plate, and garnish it with the toasted Pine Kernels.

    Serve hot with Plain Yogurt on the side.


SOME MORE VEGETARIAN DISHES TO CONSIDER ENJOYING


 

 

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