GABRIEL'S SAUTEED FAVA BEANS
This basic method of cooking fava beans was taught to me by chef Gabriel Claycamp of Culinary Communion. When I was recently able to get ahold of fresh fava beans, I wanted to cook them in a way that highlighted the taste of the beans themselves, and here's how Gabriel suggested I fix them. Although fresh fava beans are, as he said, about 70% waste (and the prep time is shelling and peeling), the remaining 30% after you've prepared and eaten them are *well* worth the effort! We loved them!
Provided by Julesong
Categories Beans
Time 45m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- First, shell the beans from the fava pods (I found it's sometimes easier - especially if you're new to fava beans - to open the pods when you run the edge of a knife along the seam, cutting away the tough edge so that the pod halves come apart).
- In a large saucepan, bring water to a boil, then add salt - the amount depends on how much water you have, but it should be very salty, like seawater.
- In a bowl, combine ice and tap water to make ice water; set aside.
- Add the shelled beans to the boiling water and let cook for about 3 minutes, then remove from saucepan and immediately plunge into the ice water to halt the cooking.
- Let the beans cool, then peel the outer skin from each of them.
- Over medium heat in a skillet, melt together the butter and olive oil, then add the garlic and sauté for 1 minute.
- Add the peeled fava beans and sauté for about 5 to 7 minutes, or until they are done to your preference.
- Season to taste with salt and freshly ground pepper, serve, and enjoy!
- Note: in choosing your fava beans, get the pods that are firm and fresh looking; also, if you're feeling silly, have these along with your favorite liver dish and a nice Chianti.
- Note 2: once you've made these basic fava beans, you can add other delicious items such as caramelized onions or fennel, chunky fresh tomatoes, and/or a bit of chopped proscuitto.
- Note 3: I asked Gabriel if favas could be frozen effectively, and he said that yes, you can shuck them and blanch them for 1 minute at most, then freeze them in a single layer on a sheet in the freezer before putting them into bags; great bright green color and no mushiness in texture; thaw, peel, and use as usual.
Nutrition Facts : Calories 574.7, Fat 9.8, SaturatedFat 4.3, Cholesterol 15.3, Sodium 74, Carbohydrate 90.2, Fiber 24.6, Sugar 8.3, Protein 34.8
FAVA BEANS SUPREME
Fava beans are not often found on menus and in my opinion are very under rated. When cooked properly they are delicious and offer a nice change from our regular veggies. There are many ways you can enjoy them I just threw this recipe together last night and served them with new carrots, minted peas and peppered prawns. In addition try adding a chopped leek to the stir fry.
Provided by Bergy
Categories Beans
Time 45m
Yield 3-4 serving(s)
Number Of Ingredients 7
Steps:
- Shell the fava beans and boil in lightly salted water for about 6 minutes.
- Cool the beans in cold water and remove outer skin on each bean (If you are using canned beans omit these first steps and go right to the next one).
- Place fava beans in a well buttered heatproof dish (for vegan use a veggie oil spray to coat the dish).
- Saute onion, garlic & tomato in the oil (add hot peppers if using) until just soft.
- Pour over the beans & cover with foil.
- Bake in 350F degrees oven for 15 minutes.
- Remove foil, sprinkle with parmesan cheese.
- Bake under broiler for a few min until cheese is golden.
- Serve.
- You may wish to mix some bread crumbs with the parmesan or use buttered crumbs as a topping.
- Do whatever appeals to your taste buds!
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- Loaded With Nutrients. For their relatively small size, fava beans pack an incredible amount of nutrients. In particular, they’re rich in plant protein, folate and several other vitamins and minerals.
- May Help With Parkinson’s Disease Symptoms. Fava beans are rich in levodopa (L-dopa), a compound that your body converts to the neurotransmitter dopamine (4).
- May Help Prevent Birth Defects. Fava beans are loaded with folate, a nutrient that promotes healthy fetal development. Folate is critical for creating cells and organs.
- Contain Immune-Boosting Nutrients. Regularly eating fava beans may boost your immune system. In particular, they’re rich in compounds that may enhance antioxidant activity.
- Beneficial for Bone Health. Fava beans are rich in manganese and copper — two nutrients that may prevent bone loss (18, 19). Their exact role in bone health is unclear, but rat studies suggest that manganese and copper deficiencies may lead to decreased bone formation and increased calcium excretion (20, 21).
- May Improve Symptoms of Anemia. Eating iron-rich fava beans may help with symptoms of anemia. Iron is needed to produce hemoglobin, the protein that enables your red blood cells to carry oxygen through your body.
- May Improve High Blood Pressure. Fava beans are high in nutrients that can improve heart health. In particular, they contain magnesium and potassium that may relax blood vessels and prevent high blood pressure (31).
- May Aid Weight Loss. Fava beans may be good for your waistline. A one-cup (170-gram) serving of fava beans provides 13 grams of protein and 9 grams of fiber — at only 187 calories (3).
- May Help Lower Cholesterol. Most of the fiber in fava beans is soluble and may help lower cholesterol levels. Soluble fiber may promote healthy bowel movements by absorbing water in your gut, forming a gel-like substance and softening your stool (40).
- Versatile and Easy to Add to Your Diet. Fava beans can be a delicious addition to meals and snacks. To prepare them, start by removing their inedible green pods.
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