Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Broad Bean | not in our table | 0 |
| Bean | 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
- 1 regular can of cooked foul medamus (broad beans) or about 1 1/2 cups of fresh cooked beans
- 1 medium onion, chopped
- 1/3 of a green bell pepper - the mild kind, chopped (optional)
- 1 clove of garlic, smashed
- 1 large tomato, chopped
- 4 Tablespoons of freshly chopped parsley or cilantro, chopped (optional)
- 1 Tablespoon of tomato paste
- 1/2 teaspoon of ground cumin
- 1/4 teaspoon of red pepper powder (cayenne pepper)
- olive oil
Directions
In a saucepan, saute HALF of the onion, all of the green pepper and garlic in a small amount of oil, until the onions are slightly browned.
Add HALF of the tomatoes and all of the parsley and continue cooking until the tomatoes are very soft.
Add the tomato paste, cumin and pepper.
Open the can of beans and smash the beans a bit with a fork (especially if they are large beans).
Add the beans to the pan along with 1/4 cup of water.
Heat, then reduce heat and simmer for another 4-5 minutes.
To serve, place the hot cooked beans in the serving platter. Sprinkle the remaining chopped onion and tomato on top. Drizzle with olive oil. Serve pita bread on the side.
Category:Omanese Recipes
Category:Omanese Vegetarian