Spiced Tomato Fava Bean Mash
Spiced Tomato Fava Bean Mash brings together tender canned fava beans with sautéed onion and tomato for a hearty, earthy bite. Cumin and a touch of heat mingle with olive oil for a rich, rounded finish, brightened by fresh parsley. Serve warm as a comforting side or a simple dinner with flatbread or rice.
- Prep15 mins
- Cook7 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Tomato Fava Bean Mash, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 63 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 5 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 78
- Metabolic
- 29
- Digestive
- 21
- Inflammatory
- 25
- Performance
- 48
- General Wellness
- 1
Warm vegetable oil in a skillet over medium heat; add the onion.
- 2
Cook, stirring, for 2 minutes.
- 3
Add the chopped tomato and tomato paste; cook until the tomatoes turn mushy, about 4 minutes. Add 1 teaspoon water if needed.
- 4
Pour the fava beans into the skillet; mash them into a paste.
- 5
Add 1 tablespoon water, cumin, salt, black pepper, and ground red pepper; stir thoroughly.
- 6
Heat for 1 minute more.
- 7
Remove from the heat; let rest for 1 minute.
- 8
Stir in the olive oil and parsley.
- Calories 217.49 kcal Moderate 11%
- Protein 3.98 g Low Source 8%
- Carbohydrate 14.97 g 5%
- Total Fat 17.77 g High 23%
- Saturated Fat 2.6 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.18 mg Low Source 0%
- Sodium 95.77 mg Low Source 4%
- Dietary Fiber 3.54 g Moderate 13%
- Total Sugars 1.16 g --
- Added Sugars 0.11 g Low Source 0%
- Calcium 106.4 mg Low Source 8%
- Iron 5.33 mg Good Source 30%
- Potassium 618.07 mg Moderate 13%
- Vitamin A 58.44 mcg Low Source 6%
- Vitamin C 17.03 mg Moderate 19%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Spiced Tomato Fava Bean Mash is made with 11 ingredients and serves 2. It takes about 22 mins and is rated easy. Key ingredients include Black Pepper, Fresh Parsley, Ground Cumin, and Olive Oil. Each serving provides about 217.49 kcal.
Recipe Questions
- What is Spiced Tomato Fava Bean Mash made of?
- The main ingredients are Black Pepper, Fresh Parsley, Ground Cumin, Olive Oil, Onion. The full list of 11 is above.
- How long does it take to make Spiced Tomato Fava Bean Mash?
- About 22 mins in total: 15 mins to prepare and 7 mins to cook.
- How many calories are in one serving?
- One serving provides about 217.49 kcal. The full nutrition breakdown is above.
- Is Spiced Tomato Fava Bean Mash easy to make?
- This recipe is rated easy, with 11 ingredients and 8 steps.
- Is Spiced Tomato Fava Bean Mash healthy?
- Spiced Tomato Fava Bean Mash has an easyChef Pro health score of 51/100. Per serving, it provides 217.49 calories and 3.98 g of protein, or 8% of the Daily Value. It is a good source of iron. Worth noting per serving: saturated fat at 2.6 g (13% of the Daily Value). It contains Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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