Fava is an olive oil appetizer made by crushing broad beans after peeling them. Fava, which is widely used in Cretan and Aegean cuisine, also took its place in Ottoman cuisine. Ancient Istanbul Greeks called all pastes made from dried legumes fava. We followed this tradition and tried it with green lentils, which are rich in protein. Enjoy your meal!
Rinse the green lentils and add enough water to cover them by 2 fingers and soak them overnight.
The next day, rinse the lentils in water and place them in a deep pot. Peel the onion, cut it into 2 or 4 pieces and add it. Add 2 cloves of garlic and the juice and salt of 1/2 lemon and put it on the stove. Add 3 glasses of hot water to it.
When the lentils start to boil, reduce the heat, cover the lid and let them boil slowly. Cook for about 25-30 minutes, until the lentils are very soft.
Remove the cooked mixture from the heat and remove the onion and garlic. Check the taste and add spices and olive oil. When the mixture cools down, blend it with a hand blender until it reaches a smooth consistency. Add chopped walnuts and lemon juice and mix.
Place the cooled fava on a serving plate and drizzle with extra virgin olive oil. You can serve this appetizer by decorating it with greens such as arugula, parsley, etc., pitted olives, or onion salad if you wish. Enjoy your meal!
Note: If the consistency is too thick, you can thin your fava by adding hot water.
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Green Lentils:
Green lentils, thanks to their low glycemic index, stabilize blood sugar and provide long-lasting satiety. Their high fiber content supports the digestive system, while rich iron and folate contribute to blood formation and cell regeneration. Beneficial for heart health, this legume is also a good source of plant-based protein. It pairs wonderfully with vegetables like carrots, tomatoes, and spices such as mint and cumin, as well as bulgur. Suitable for soups, salads, and main dishes.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Walnut:
Walnut kernel is a nutritious nut distinguished by its rich omega-3 fatty acids (ALA) and powerful antioxidant content. It particularly supports brain functions, protects heart health, and helps reduce inflammation in the body. Furthermore, it contains fiber, which contributes to digestive health, and protein, which provides satiety. It's a wonderful companion in desserts (baklava, cakes), breakfast cereals, yogurt, salads, and cheese platters.
Salt:
Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
Granulated Sugar:
Granulated sugar is one of the body's primary energy sources. It provides rapid glucose for the brain and muscles, meeting immediate energy demands. It can quickly help stabilize energy levels after intense physical activity or when feeling fatigued. Additionally, it may contribute to short-term serotonin release, which can improve mood. It is commonly used as a flavor balancer in numerous recipes, including coffee, tea, desserts, and fruit salads.
Turmeric:
Turmeric, thanks to its curcumin content, offers powerful antioxidant and anti-inflammatory effects. It supports joint health, improves digestion, and may contribute to cognitive functions. To enhance its bioavailability, it is recommended to use it with black pepper, and for a synergy of flavor and benefit, with ginger or coconut oil.
Cumin:
Cumin is a powerful spice that supports digestion, reduces bloating, and stimulates digestive enzymes. Rich in iron, it possesses antioxidant and anti-inflammatory properties. It pairs excellently with legumes (lentils, chickpeas), red and white meats, vegetables, and yogurt-based sauces. Combined with coriander, turmeric, and chili, it creates deep flavors in Asian and Middle Eastern cuisines.
Lemon:
Lemon is a citrus fruit rich in Vitamin C, supporting the immune system and acting as a powerful antioxidant. Its citric acid stimulates bile production, aiding digestion and enhancing nutrient absorption. It contributes to the body's alkaline balance, supporting detoxification processes. Furthermore, it benefits skin health and may help prevent kidney stone formation. It pairs well with honey, ginger, mint, or olive oil.
Powdered Red Pepper:
Ground Red Pepper, due to its capsaicin content, can boost metabolism and aid in fat burning. Rich in powerful antioxidants and Vitamin C, it may exhibit anti-inflammatory properties. It adds flavor to a wide range of dishes, from legumes and meat to soups and vegetable-based delights.
Arugula:
Arugula (Roka) is a refreshing leafy green rich in vitamins C, K, and A, plus antioxidants. Compounds like sulforaphane support cellular health and may offer anti-cancer protection. Its high vitamin K content is crucial for bone health. It also contains iron and folate. Its peppery taste makes it a wonderful addition to salads, pizzas, sandwiches, and red meat/fish dishes. Flavor is enhanced with olive oil, lemon, and Parmesan cheese.
Parsley:
Parsley is a powerful antioxidant source that supports bone health and plays a crucial role in blood clotting due to its Vitamin K content. Its Vitamin C content strengthens immunity. Rich in flavonoids like apigenin, it can help reduce inflammation. It is also a natural diuretic. It pairs perfectly with lemon, garlic, and olive oil; adding a refreshing flavor to fish, chicken, soups, and salads.
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