Iraqi Layered Fresh Fava Bean/Broad Beans & Rice
60 mins (prep 30, cooking 30)
7 ingredients
4 servings
This is another "layered" (m'tubuq) rice dish from Iraq. It's a little work cleaning the fava beans but it can be done while watching TV. Very tasty! The recipe is a high source of protein with or without meat. I make it w/o meat (if you prefer meat, it should be lamb). Since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient. You can replace the fava beans with baby lima beans if fava isn’t available. Fava beans are so much tastier than lima beans, though. You should be able to find them at a produce market or Middle East grocery store. I buy the fresh and double peel them, i.e. remove the large cottony outer pod then remove the shell or skin around each bean. They are also available canned and ready to cook but I still take off the little thin shell around each one.

Categories:  <-60-mins , pasta,-rice-and-grains , iraqi , rice , 3-steps-or-less , low-sat.-fat , low-in... , one-dish-meal , southwest-asia-(middle-east) , low-sodium , time-to-make , asian , low-fat , low-cholesterol , easy , main-dish , beans , inexpensive , healthy , healthy-2 ,
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Serving Size (225.5 g)
Servings 4
Amount per Serving
Calories 387.01 Calories from Fat 89.19
% Daily Value *
Total Fat 9.91g 60.98%
Saturated Fat 1.31g 26.24%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 44.43mg 7.4%
Total Carbohydrate 66.17g 88.23%
Dietary Fiber 14.37 g 229.96%
Sugars 15.67 g %
Protein 17.03g 136.28%
Vitamin A 566.43IU% Vitamin C 6.29mg%
Calcium 78.61mg% Iron 3.49mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
chopped fresh dill, medium onion, syrup