4 Serves
70 Mins
18 g
42 g
11 g
Place the broad beans in a large pot and cover with 2 to 3 inches of water. Bring to a boil, then reduce the heat to medium-low and simmer until the beans are tender.
Ingredients, vitamins, and health benefits
Broad Beans
Water
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KenyanVitamin K
2 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
219 µg / 400 µgCalcium
285 mg / 1,300 mgIron
8 mg / 18 mgMagnesium
222 mg / 420 mgPhosphorus
255 mg / 1,250 mgPotassium
1396 mg / 4,700 mgSodium
1128 mg / 2,300 mgZinc
3 mg / 11 mgCopper
1 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
20 µg / 55 µgFiber
6 g / 28 gSugar
1 g / 50 gSaturated Fat
4 g / 20 gCholesterol
40 mg / 300 mgCaffeine
0 mgNet Carbs
36 gAlcohol
0 g
Drain the cooked beans and set them aside.
Heat the cooking oil in a saucepan over medium heat. Add the onions and sauté until they turn golden brown.
Stir in the ground cumin, then add the cooked beans. Use a potato masher to mash the beans until they reach a creamy consistency, leaving some texture if desired.
Season the mixture with cayenne pepper, salt, and black pepper. If the beans are too thick, stir in water one tablespoon at a time until you reach your preferred consistency.
Cooking Oil
Onion
Ground Cumin
Cayenne Pepper
Salt And Pepper
Black Pepper
Vitamin A
773 µg / 900 µgVitamin C
136 mg / 90 mgVitamin E
1 mg / 15 mgVitamin K
2 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
219 µg / 400 µgCalcium
285 mg / 1,300 mgIron
8 mg / 18 mgMagnesium
222 mg / 420 mgPhosphorus
255 mg / 1,250 mgPotassium
1396 mg / 4,700 mgSodium
Fiber
6 g / 28 gSugar
1 g / 50 gSaturated Fat
4 g / 20 gCholesterol
40 mg / 300 mgCaffeine
0 mgNet Carbs
30
g31
g33
g
Zinc
3 mg / 11 mgCopper
1 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
20 µg / 55 µgAlcohol
0 g