Riz Bil Foul

Riz Bil Foul is a traditional Lebanese rice dish featuring fragrant basmati rice cooked with nutritious fava beans, aromatic spices, and fresh herbs. This hearty vegan meal is both comforting and nutritious, perfect for any occasion.

Ingredients

• Basmati rice - 150 grams
• Canned fava beans - 200 grams, drained and rinsed
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Vegetable broth - 400 milliliters
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. In a medium saucepan, heat the olive oil over medium heat and add the chopped onion. Sauté for about 5 minutes until the onion is translucent.
3. Add the minced garlic and cook for an additional minute, stirring frequently to avoid burning.
4. Stir in the ground cumin and ground coriander, and cook for 1-2 minutes until fragrant.
5. Drain the soaked rice and add it to the saucepan, stirring to coat the rice with the spices and oil.
6. Pour in the vegetable broth, add the drained fava beans, salt, and black pepper. Bring to a boil.
7. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes or until the rice is cooked and the liquid is absorbed.
8. Remove from heat, fluff the rice with a fork, and stir in the chopped parsley and lemon juice.
9. Serve warm, garnished with additional parsley if desired.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from fava beans.
• High in dietary fiber, promoting digestive health.

Tags