Estimated Nutrition (whole recipe, rough)
Counts 14 of 18 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Broad Bean | not in our table | 0 |
| Coriander | 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
- 4 dry small fava beans (broad beans or pink beans)
- ½ cup split red lentils, washed, rinsed, and cleaned (optional)
- 1-2 ripe tomatoes, chopped (optional)
- 1 onion, chopped (optional)
- 4 cloves garlic, crushed (optional)
- ½ tsp ground coriander (optional)
- 1 tsp cumin
- ¼ cup lemon juice
- ¼ cup olive oil
- salt and pepper, to taste
- ground cayenne pepper or red pepper, to taste
- 1 fresh cilantro, parsley, or mint leaves, chopped
- 1 bunch green onions (white part and some of the green part), chopped
- 4 hard-boiled eggs
Directions
Wash and rinse fava beans and soak them, covered with cold water, for an entire day Drain and rinse before cooking.
In a large pot, bring fourteen cups of water to a boil. Add beans and lentils. Boil for several minutes. Skim any foam off top. Reduce heat and simmer. Add the optional tomato and onion, cover and simmer over very low heat for 8 hours. After 8 hours, check for dryness. If beans are dry, add boiling water as necessary. Cook another 2-3 hours, until beans are very tender.
Mash beans with potato masher. Stir in garlic, tomatoes and onions (as desired), coriander, cumin, lemon juice, and olive oil. Season with salt, pepper, and cayenne pepper to taste. Simmer and stir for a few minutes more.
Place serving-sized portions into bowls. Garnish with cilantro (or parsley, or mint) leaves, green onion, and sliced hard-boiled egg. Serve warm with warmed pita bread.
Category:Congolese Recipes
Category:Congolese Vegetarian