Split Fava Beans Cooked
Bessara is a warming traditional dish found on tables in Egypt and North Africa, made from hulled fava beans or split peas with green herbs such as dill and coriander and olive oil. With a low glycemic index (clinically reviewed estimate ≈32), it is an authentic popular meal that combines rich nutrition with low cost.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat it warm with a spoon, topped with a spoonful of extra virgin olive oil and a pinch of cumin and paprika, with spring onions and crunchy cucumber instead of white bread.
Best preparation methods
Avoid garnishing it with onions fried crisp in flour and hydrogenated oils; lightly caramelise the onion in a little olive oil, or leave it out.
Important Nutritional Note
The mix of fava beans and green herbs provides a remarkable combination of magnesium and plant chlorophyll, which improve insulin sensitivity and support beneficial gut bacteria.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 118 kcal | 177 kcal |
| Protein | 8.4 g | 12.6 g |
| Carbohydrate | 19.5 g | 29.2 g |
| Available carbohydrate | 13.3 g | 20 g |
| Fat | 0.5 g | 0.8 g |
| Dietary fibre | 6.2 g | 9.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (16), it ranks 12 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is bessara suitable for people with diabetes if eaten without bread?
Yes, it is excellent: fibre-rich plant protein with a low glycemic index; the usual problem is the large amount of bread eaten with it.
How many calories and how much protein are in a typical 150 g plate of bessara?
The plate contains about 175 kcal, 13 g of plant protein and around 9 g of fibre that supports comfortable digestion.
Is bessara allowed for people with favism (G6PD deficiency)?
Critical clinical warning: bessara made from fava beans is strictly forbidden for people with favism (G6PD deficiency); they may only eat bessara made from split peas.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.