Moroccan Pea Bissara is a traditional Moroccan soup made with dried green peas, olive oil, garlic, and warm spices. Creamy, nourishing, and naturally vegan, this comforting dish is enjoyed across Morocco as a hearty breakfast or light meal. Rich in plant-based protein and fiber, Moroccan Pea Bissara is easy to prepare, budget-friendly, and perfect for cold days. Serve it with warm crusty bread, a drizzle of extra virgin olive oil, and a sprinkle of cumin for an authentic Moroccan 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:
- 500g of dried and thoroughly washed peas
- 1 tablespoon of salt
- 1 tablespoon of cumin
- 6 peeled garlic cloves
Instructions:
step1:
Add 500g of dried peas (as listed in the ingredients) to a pressure cooker. Then add 1.5 liters of water and place the pot over medium heat until the water boils 10 min and foam rises to the surface. Skim off the foam with a spoon (removing this foam is crucial for a delicious besara). Next, add 6 cloves of garlic, a small cup of olive oil, a tablespoon of salt, and a 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.
step3:
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 of Moroccan Pea Bissara
Moroccan Pea Bissara, made from dried green peas, is a nutritious and satisfying dish packed with plant-based nutrients. It is naturally rich in protein, fiber, vitamins, and minerals, making it an excellent choice for a healthy breakfast, lunch, or light dinner.
Health Benefits
- Excellent Source of Plant-Based Protein – Dried green peas provide protein that supports muscle growth, tissue repair, and overall body function.
- High in Dietary Fiber – Helps improve digestion, promotes gut health, and keeps you feeling full for longer, which may support healthy weight management.
- Supports Heart Health – Olive oil, fiber, and potassium work together to help maintain healthy cholesterol levels and support normal blood pressure.
- Helps Regulate Blood Sugar – The combination of fiber and complex carbohydrates slows digestion, helping maintain more stable blood sugar levels.
- Rich in Antioxidants – Garlic and cumin contain natural antioxidants that help protect cells from oxidative stress.
- Boosts Immune Function – Garlic provides beneficial compounds that support the immune system, while peas supply vitamins and minerals essential for overall health.
- Provides Long-Lasting Energy – Complex carbohydrates release energy gradually, making this soup an ideal meal for sustained energy throughout the day.
- Supports Bone Health – Green peas contain vitamin K, phosphorus, and magnesium, which contribute to maintaining strong bones.
- Naturally Vegan and Cholesterol-Free – A wholesome plant-based meal suitable for vegetarian and vegan diets.
- Budget-Friendly and Nutrient-Dense – Offers a high nutritional value at a low cost, making it an economical healthy meal.
Nutrition Facts (Approximate per 1 serving)
| Nutrient | Amount |
|---|---|
| Calories | 260–320 kcal |
| Protein | 14–17 g |
| Carbohydrates | 34–40 g |
| Dietary Fiber | 10–13 g |
| Total Fat | 8–12 g |
| Saturated Fat | 1–2 g |
| Cholesterol | 0 mg |
| Sodium | 450–650 mg* |
| Potassium | 700–900 mg |
| Calcium | 40–60 mg |
| Iron | 3–4 mg |
| Magnesium | 60–80 mg |
| Phosphorus | 180–220 mg |
| Vitamin K | 20–35 µg |
| Folate | 80–120 µg |
Moroccan Pea Bissara is a wholesome, protein-rich soup that combines simple ingredients with exceptional nutritional value, making it one of the healthiest traditional Moroccan comfort foods for the whole family.
Frequently Asked Questions
1. What is Moroccan Pea Bissara?
Moroccan Pea Bissara is a traditional Moroccan soup made from dried green peas, garlic, olive oil, cumin, and salt. It has a smooth, creamy texture and is commonly served for breakfast or as a comforting light meal.
2. Is Pea Bissara healthy?
Yes. Pea Bissara is rich in plant-based protein, dietary fiber, vitamins, and minerals. It is naturally vegan, cholesterol-free, and can be part of a balanced, healthy diet.
3. What is the difference between pea bissara and fava bean bissara?
The main difference is the primary ingredient. Pea Bissara is made with dried green peas, giving it a slightly sweeter flavor and greener color, while traditional Moroccan Bissara is usually prepared with dried fava beans.
4. Can I make Pea Bissara without a pressure cooker?
Yes. You can cook it in a regular pot, but it will take approximately 60–90 minutes, depending on the quality of the dried peas.
5. Can I freeze Moroccan Pea Bissara?
Yes. Allow the soup to cool completely, then store it in airtight containers. It can be frozen for up to 3 months. Reheat gently and add a little water if it becomes too thick.
6. What is the best bread to serve with Pea Bissara?
Moroccan khobz (traditional Moroccan bread) is the classic choice. Crusty artisan bread or whole wheat bread also pairs well with this creamy soup.
7. How do I make Pea Bissara creamier?
Blend the cooked peas thoroughly until smooth, then simmer the soup uncovered over low heat for about 15 minutes while stirring occasionally. This creates a rich, creamy consistency.
8. Is Moroccan Pea Bissara suitable for vegans?
Yes. This recipe contains only plant-based ingredients, making it naturally vegan and vegetarian-friendly.
9. How long does Pea Bissara last in the refrigerator?
Stored in an airtight container, Pea Bissara stays fresh for up to 4 days in the refrigerator.
10. Can I adjust the thickness of Pea Bissara?
Absolutely. Add a little hot water for a thinner consistency, or simmer the soup a few extra minutes to make it thicker and creamier.
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