Riz Ma' Foul

Riz Ma' Foul is a vibrant Lebanese rice dish featuring fluffy rice mixed with protein-rich fava beans and aromatic spices. This healthy meal is both satisfying and nutritious, perfect for any time of the day.

Ingredients

• Basmati rice - 150 grams
• Fava beans (canned or cooked) - 200 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Vegetable broth - 300 milliliters
• 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 15 minutes.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic, cumin, coriander, salt, and black pepper, cooking for another 1-2 minutes until fragrant.
4. Add the drained fava beans to the pan and cook for an additional 2 minutes, stirring gently to combine with the spices.
5. Drain the soaked rice and add it to the saucepan, followed by the vegetable broth. Stir everything together.
6. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 15-20 minutes, or until the rice is cooked and has absorbed all the liquid.
7. Once cooked, remove from heat and let it sit covered for 5 minutes. Then fluff the rice with a fork.
8. Stir in the chopped parsley and lemon juice before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 62 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.35 L

Health Benefits

• High in protein and fiber from fava beans, promoting satiety and muscle health.
• Rich in antioxidants and vitamins from parsley and spices, supporting overall health.

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