How to Make a Healthy Maltese Bigilla Dip

I believe that slow living begins in the kitchen—taking the time to cook, bake, and enjoy making things from scratch. Dips are a simple, quick, and nutritious addition to our diet, yet we often overlook them in our daily routines. Growing up in Malta, my childhood consisted of a lot of BBQs, swimming and mediterranean food and fruit. The bigilla remains one of my favorite dips.

This rich and flavorful broad bean dip is a staple in Maltese cuisine, best enjoyed with crusty bread, sourdough, or crackers. Not only is it delicious, but it's also incredibly healthy, making it the perfect snack or appetizer. Let’s make this wholesome dip together!

Bigilla Dip Ingredients:

250g dried broad beans (fava beans) or ful ta’ Ġirba
2–3 garlic cloves, minced
2 tbsp olive oil (plus extra for drizzling)
1 tbsp lemon juice
1 tsp salt
½ tsp black pepper
½ tsp cumin (optional, for depth of flavor)
½ tsp chili flakes (optional, for a spicy kick)
Fresh parsley, finely chopped (for garnish)

How to make a Bigilla Dip:

1. Prepare the Beans

If using dried broad beans, soak them in water overnight (at least 8 hours) to soften them.
Drain and rinse, then remove the outer skins if they are tough.

2. Cook the Beans

Place the beans in a saucepan with fresh water.
Bring to a boil, then simmer for about 45–60 minutes, or until the beans are soft and mashable.
Drain, but reserve some cooking water to adjust consistency later.

3. Blend the Bigilla

Mash the beans with a fork or blend in a food processor for a smoother texture.
Add garlic, olive oil, lemon juice, salt, pepper, cumin, and chili flakes.
If the mixture is too thick, add a bit of the reserved cooking water until you reach a smooth, spreadable consistency.