Diet: Gluten-Free, Vegetarian, Dairy Free, Vegan
Fava beans, also known as broad beans, are one of the oldest plants in cultivation. They are native to northern Africa and southern Asia and have been part of the eastern Mediterranean diet since 6,000 BC. They are high in protein and rich in fiber and contain vitamins A, B and K, as well as the minerals calcium, magnesium, manganese, potassium, copper and iron.
These nutritional powerhouses have a creamy texture and slightly nutty flavor, which works well on its own or in salads, soups, and pastas. Although they take some time to prepare – you’ll have to shuck, blanch, and shell them – it’s well worth the effort. These tasty beans can even make you smile because they contain a high concentration of an amino acid that helps to boost your mood and decrease depression.
Ingredients
- 2 pounds fresh fava beans
- 1 onion, chopped
- 2 Tablespoons coconut oil or butter
- 2 garlic cloves, minced or finely chopped
- Salt and pepper to taste
- Water and ice
Directions
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While a large pot of water is heating on the stove, cut open the fava beans by taking a knife and making a slit along the seam of the pod.
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Take the seeds out.
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Discard/compost the outer shells of the fava beans.
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In a skillet, cook the chopped onion in the coconut oil or butter until caramelized or golden brown.
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Place water and ice in a large bowl and set aside.
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Add shelled fava beans to the pot of boiling water and cook for three minutes.
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Immediately strain and transfer to iced water to stop the cooking.
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After the beans have cooled, remove the outer skins and compost them.
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Add the fava beans and garlic to the caramelized onions and toss in the hot skillet for 5 minutes.
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Season with salt and pepper and serve.