Jacy's Middle-Eastern Fava Bean Stew
"This is called 'Middle-Eastern' fava bean stew and not 'Moroccan' because I have also borrowed flavors from my Lebanese roots. This stew came to me on a Saturday afternoon when we were desperately low on groceries and had no meat in the freezer. The first time my carnivorous partner tried it, he honestly thought it contained meat. I have made this many times, and he devours it with relish! To make this dish completely vegetarian/vegan, omit the anchovies. Serve with steamed basmati rice, couscous or bulgur."
Estimated Nutrition (whole recipe, rough)
Counts 16 of 23 ingredients — the other 7 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Anchovy | 100g | 210 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Pea | 1/2 cup (72g) | 62 |
| Molasses | 1 tbsp (20g) | 58 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Harissa | not in our table | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
| Caraway Seed | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Bean | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Harissa Paste:
- 1 teaspoon coriander seeds
- 1 teaspoon caraway seeds
- 1/2 teaspoon cumin seeds
- 2 cloves garlic
- 1 pinch coarse sea salt
- 2 tablespoons sweet paprika
- 2 tablespoons dried red pepper flakes
- 2 tablespoons extra-virgin olive oil, or as needed
- 2 tablespoons olive oil
- 1 medium onion, minced
- 2 cloves garlic, minced
- 4 anchovy fillets, chopped (optional)
- 2 cups diced peeled butternut squash
- 2 carrots, chopped
- 1/2 red bell pepper, diced
- 1 cup frozen peas
- 1 pinch salt
- 2 cups vegetable broth
- 2 (14.5 ounce) cans fava beans, drained
- 1 (14 ounce) can canned tomatoes, diced
- 2 tablespoons tomato paste
- 1 bay leaf
- 1 teaspoon brown sugar
- 3 tablespoons pomegranate molasses
- 1 cup chopped fresh flat-leaf parsley
- 1/4 cup chopped fresh mint (optional)