Moroccan Bissara is a traditional Moroccan soup made with dried fava beans and green peas, blended with garlic, olive oil, and aromatic cumin to create a rich, creamy texture. Naturally vegan and packed with plant-based protein and fiber, this hearty soup is a comforting breakfast or light meal enjoyed throughout Morocco. Serve it warm with crusty Moroccan bread, a drizzle of extra virgin olive oil, and a sprinkle of cumin for an authentic Moroccan dining experience.
Recipe Information:
| Information | Details |
|---|---|
| Prep Time | 5 minutes |
| Cook Time | 45 minutes |
| Total Time | 50 minutes |
| Servings | 5 people |
| Cuisine | Moroccan |
| Difficulty | Easy |
Ingredients:
- 250g of dried, shelled broad beans, thoroughly washed
- 250g of dried and thoroughly washed peas
- 1 tablespoon of salt
- 1 tablespoon of cumin
- 6 peeled garlic cloves
Instructions:
step1:
Add 250g of dried peas and 250g of shelled dried broad beans (as listed in the ingredients) to a pressure cooker. Then add 1.5 liters of water and place the pressure cooker over medium heat until the water boils 10min and foam rises to the surface. Skim off the foam with a spoon (removing this foam is essential for a delicious besara). Next, add 6 cloves of garlic, a small cup of olive oil, 1 tablespoon of salt, and 1 tablespoon of cumin (adjust the salt and cumin to taste). Stir well, then close the pressure cooker and cook for 15 minutes from the moment the pressure cooker whistles.
step2:
After 15 minutes, open the pot. Take a large wooden spoon and stir it gently for 5 minutes. This process should be done over the heat. Then, take a blender and blend it well until it becomes smooth like soup. Return it to the heat, leave the pot open, and let it simmer for 15 minutes over low heat. After this time, the bissara will have a smooth, creamy, and thick consistency.
Servings Authentic Moroccan Bissara :
To serve the bissara, pour the appropriate amount into this bowl as shown in the picture, then pour about two tablespoons of olive oil over it. Sprinkle a tablespoon of cumin evenly on top, and you can add a little chili powder if you like it spicy.
Why you love this recipe:
- A recipe suitable for breakfast, lunch, and dinner.
- A delicious and easy-to-prepare recipe with simple ingredients.
- An economical recipe.
- A recipe suitable for winter and cold climates.
- You can prepare enough for several days at once and freeze it. When you need a little, put it in a pan, add a little water, heat it, and eat it on its own with a spoon or with bread and tea.
This soup has high nutritional value. If you exercise, you can eat it after your training session with dates, and boiled eggs
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Show Health benefits and nutritional value
Health Benefits
- Excellent Source of Plant-Based Protein – Dried fava beans and green peas provide high-quality plant protein that supports muscle growth, tissue repair, and recovery after physical activity.
- Rich in Dietary Fiber – The combination of fava beans and peas promotes healthy digestion, supports gut health, and helps you stay full for longer.
- Supports Heart Health – Olive oil, fiber, potassium, and magnesium contribute to maintaining healthy cholesterol levels and supporting normal blood pressure.
- Provides Long-Lasting Energy – Complex carbohydrates release energy gradually, making this soup an excellent breakfast or post-workout meal.
- Helps Regulate Blood Sugar – The high fiber content slows carbohydrate absorption, helping maintain stable blood sugar levels.
- Packed with Essential Vitamins and Minerals – Rich in iron, folate, magnesium, phosphorus, potassium, and vitamin K, which support energy production, healthy bones, and normal body functions.
- Supports Muscle Recovery – Plant protein combined with iron and magnesium helps repair muscles and reduce fatigue after exercise.
- Rich in Antioxidants – Garlic, cumin, and olive oil contain natural antioxidants that help protect cells from oxidative stress.
- Strengthens the Immune System – Garlic contains beneficial compounds that support immune health, while legumes provide important micronutrients.
- Naturally Vegan and Cholesterol-Free – A wholesome plant-based meal suitable for vegetarian and vegan diets.
- Budget-Friendly and Highly Nutritious – Combines affordable ingredients with exceptional nutritional value, making it one of Morocco’s healthiest traditional comfort foods.
Nutrition Facts (Approximate per 1 Serving)
| Nutrient | Amount |
|---|---|
| Calories | 300–360 kcal |
| Protein | 17–20 g |
| Carbohydrates | 38–45 g |
| Dietary Fiber | 12–15 g |
| Total Fat | 9–13 g |
| Saturated Fat | 1.5–2 g |
| Cholesterol | 0 mg |
| Sodium | 450–650 mg* |
| Potassium | 850–1,050 mg |
| Calcium | 60–90 mg |
| Iron | 4–6 mg |
| Magnesium | 80–110 mg |
| Phosphorus | 220–280 mg |
| Folate | 120–180 µg |
| Vitamin K | 25–40 µg |
Depends on the amount of salt added.
Moroccan Bissara made with dried fava beans and green peas is a wholesome, protein-rich soup that combines traditional Moroccan flavors with exceptional nutritional value. Naturally high in fiber, vitamins, and minerals, it is an ideal healthy breakfast or light meal that provides lasting energy and supports overall well-being.
Frequently Asked Questions
1. What is Moroccan Bissara made of?
Moroccan Bissara is traditionally made from dried fava beans. This version combines dried fava beans and dried green peas with garlic, cumin, olive oil, and salt to create a rich, creamy, and flavorful soup.
2. Why combine fava beans and green peas?
Combining dried fava beans with green peas creates a smoother texture, a slightly sweeter flavor, and a more balanced nutritional profile while increasing the soup’s protein and fiber content.
3. Is Moroccan Bissara healthy?
Yes. Moroccan Bissara is rich in plant-based protein, dietary fiber, iron, folate, potassium, and magnesium. It is naturally cholesterol-free and can be part of a healthy, balanced diet.
4. Is this Bissara recipe vegan?
Yes. This recipe contains only plant-based ingredients, making it suitable for both vegan and vegetarian diets.
5. Can I prepare Bissara without a pressure cooker?
Yes. Simply cook the beans and peas in a large pot for about 60–90 minutes, or until they become very tender before blending.
6. Why should I remove the foam while boiling?
Removing the foam helps produce a cleaner-tasting soup, improves its appearance, and results in a smoother, creamier texture.
7. How can I make Bissara creamier?
Blend the cooked beans thoroughly, then simmer the soup uncovered over low heat for about 15 minutes, stirring occasionally until it reaches a thick, silky consistency.
8. What is the best way to serve Moroccan Bissara?
Traditionally, Bissara is served hot with a generous drizzle of extra virgin olive oil, ground cumin, and optional chili powder. It is usually accompanied by Moroccan barley bread, boiled eggs, dates, and freshly brewed Moroccan mint tea.
9. Can I store or freeze Moroccan Bissara?
Yes. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat gently and add a little hot water if the soup becomes too thick.
10. Is Moroccan Bissara good for athletes?
Yes. Thanks to its combination of plant-based protein, complex carbohydrates, and dietary fiber, Moroccan Bissara is an excellent meal for active people. It provides sustained energy and supports muscle recovery after exercise.
11. Can I adjust the thickness of the soup?
Absolutely. Add more hot water if you prefer a thinner soup, or simmer it a little longer to achieve a thicker, creamier consistency.
12. What bread pairs best with Moroccan Bissara?
Traditional Moroccan barley bread (Khobz d’Chaïr) is the classic choice. Whole wheat bread or rustic country bread also pairs perfectly with this hearty soup.
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