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Mangoob or Mangoub (Moroccan Fava Bean Salad) Recipe

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This is one of the most popular Moroccan salad called Mangoob, and it is mostly served as a side dish, and usually accompanies fish tagines, or fried fish, along with some nice home-made bread. It's a combination of fava beans, garlic, parsley/coriander, and cumin in a rich fresh tomato sauce with a touch of lemon. Absolutely delicious!

Prep time:
Cook time:
Servings: 5
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Ingredients

Cost per serving $4.92 view details
  • 2 kgs fresh fava beans (also called broad beans, horse beans or windsor beans) - N.B. 500 gr of fresh fava beans in their pods, yielding about 170 gr of shelled beans
  • 4 clove garlic, very finely chopped or grated
  • About 50 ml olive oil
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon ground cumin
  • Some salt to taste
  • 1 teaspoon sweet red paprika
  • 2 tablespoons chopped fresh parsley and coriander leaves
  • Juice of 1/2 fresh lemon
  • 1/4 preserved lemon, pulp and rind, finely minced
  • 1/4 teaspoon tomato puree or tomato paste
  • About 400 gr fresh, ripe tomatoes, grated or chopped in blender
  • 1/4 teaspoon of hot red paprika or red chilli powder. Only for spicy food lovers!
  • Reserve a bit of preserved lemon rind and parsley for garnish

Directions

1.
Snap off stem end of the fava pod towards string side of the pod. When you pinch the end off, there should be a string attached to it , take it off, then open the pod and remove beans.
Wash the fava beans and steam them for about 45 minutes to 1 hour or until they are quite tender
1.
Put olive oil and salt in a deep skillet or a sauce pot, and turn heat to medium. One minute later, add onion and garlic then saute, stirring for about 1 minute.
2.
Add tomatoes, tomato paste, lemon juice, preserved lemon, parsley/coriander and all spices. Stir and bring to a boil. Reduce the heat and allow to cook for about 25 to 30 minutes, or until a nice thick sauce has formed. Do not cover and stir occasionally
3.
Add the cooked fava beans and you might need to add some water (but make sure not to add too much). Add only if your tomatoes are not juicy enough and the sauce is TOO THICK to serve (usually 30 ml of water is sufficient)
4.
Simmer for about 15 minutes to heat the fava beans, allowing them to absorb all the fabulous flavours of the sauce, which will thicken. Remember if too thick, add again a little bit of water, but NOT TOO MUCH. Gently stir, trying not to break or mash the fava beans.
5.
Adjust the seasoning, add more salt or black pepper or few drops of fresh lemon juice, then remove from the heat.
6.
Garnish and serve warm or cold with some nice bread. Sprinkle on some ground cumin. Enjoy!
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Nutrition Facts

Amount Per Serving %DV
Serving Size 612g
Recipe makes 5 servings
Calories 1467  
Calories from Fat 137 9%
Total Fat 15.87g 20%
Saturated Fat 2.5g 10%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 682mg 28%
Potassium 4404mg 126%
Total Carbs 234.92g 63%
Dietary Fiber 100.5g 335%
Sugars 23.07g 15%
Protein 107.07g 171%

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