Bissara

Bissara

Soups & Stews • Morocco

138
kcal
8.2g
Protein
18g
Carbs
3.4g
Fat
Data source: AfroCalorie
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About Bissara

A creamy Moroccan fava bean soup seasoned with garlic, cumin, and olive oil — popular as a winter breakfast.

How to Make Bissara (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Easy

Bissara is a beloved North African stew, deeply rooted in the culinary traditions of the Maghreb region. Made primarily from dried split fava beans, this hearty vegan dish is celebrated for its simplicity, robust flavors, and nutritious profile. In Morocco, Egypt, and across North Africa, Bissara is enjoyed as a warming breakfast or a light lunch, especially during colder months. Its creamy texture is achieved by blending cooked fava beans with aromatic herbs and spices, creating a dish that is both comforting and satisfying. The taste of Bissara is characterized by earthy undertones from the legumes, lifted by the freshness of parsley, cilantro, and a gentle kick from cumin and paprika. Olive oil, a staple in African kitchens, adds richness without overwhelming the palate. Traditionally, Bissara is served with a drizzle of olive oil and a sprinkle of chili flakes, accompanied by warm bread or flatbreads for dipping. This dish is not only a cultural staple but also a healthy, filling option for anyone seeking plant-based nutrition with authentic African flavors.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 large bowl (approx. 300g))

  • 1 cup Dried split fava beans (soaked overnight for best results)
  • 3 cups Water (for boiling)
  • 2 Garlic cloves (crushed)
  • 2 tablespoons Fresh parsley (finely chopped)
  • 2 tablespoons Fresh cilantro (finely chopped)
  • 1 teaspoon Ground cumin
  • 1/2 teaspoon Paprika (smoked or sweet)
  • 1 tablespoon Olive oil (extra virgin, plus more for serving)
  • 1/2 teaspoon Salt (to taste)
  • 1/4 teaspoon Red chili flakes (for garnish, optional) - optional
  • 2 Lemon wedges (for serving) - optional

Instructions

  1. 1

    Rinse the dried split fava beans thoroughly. Place them in a large bowl, cover with water, and soak overnight for best cooking results.

    5 minutes

    Soaking reduces cooking time and improves digestibility.

  2. 2

    Drain and rinse the soaked fava beans. Transfer to a pot, add 3 cups of fresh water, and bring to a boil over medium-high heat.

    5 minutes

    Skim off any foam that forms on the surface for a cleaner broth.

  3. 3

    Add the crushed garlic to the pot. Reduce heat to a simmer, cover, and cook for 15-20 minutes until the beans are soft and breaking apart.

    20 minutes

    Stir occasionally to prevent sticking and ensure even cooking.

  4. 4

    Once the beans are tender, add chopped parsley, cilantro, ground cumin, paprika, and salt. Stir well to combine.

    2 minutes

    Add herbs at the end for freshness and flavor.

Why This Dish is Healthy

This Bissara recipe is a healthy choice due to its high protein and fiber content from legumes, which help promote satiety and support digestive health. It is vegan, gluten-free, and uses only whole, natural ingredients. The use of olive oil instead of animal fats keeps the dish heart-friendly, while fresh herbs and spices add flavor without extra calories or sodium. Perfect for anyone looking for wholesome, nutrient-rich meals.

Bissara is a powerhouse of plant-based protein and dietary fiber, thanks to its main ingredient—fava beans. It provides complex carbohydrates for sustained energy, while olive oil contributes heart-healthy monounsaturated fats. The addition of fresh herbs offers vitamins A, C, and K, as well as antioxidants. Garlic supports immune health, and the dish is naturally low in saturated fat and cholesterol. Bissara is filling without being calorie-dense, making it ideal for weight management.

Pro Tips

  • 💡Tip 1: Use freshly ground cumin for the most vibrant aroma.
  • 💡Tip 2: Soak fava beans overnight to speed up cooking and improve texture.
  • 💡Tip 3: Garnish with extra herbs and a squeeze of lemon for a fresh finish.

Storage & Serving

Store leftover Bissara in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if it thickens. Not recommended for freezing, as texture may change.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy138.0 kcal
Protein8.2 g
Carbohydrates18.0 g
Total Fat3.4 g
Fiber5.6 g

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