Broad Bean Cutlets

Introduction

History

The use of broad beans, also known as fava beans, in cooking dates back thousands of years, with evidence of their consumption in ancient Egyptian, Greek, and Roman diets. The recipe for Broad Bean Cutlets, however, is a more modern invention, likely originating from a need to create hearty, meat-free options using available produce. This dish reflects the versatility of broad beans and showcases how they can be used beyond soups and stews.

Ingredients

How to prepare

Variations

Cooking Tips & Tricks

For the best texture, ensure the beans are thoroughly cooked until tender before pureeing. A food processor can be used for a smoother consistency, but a manual sieve works well for a more traditional texture. When forming the cutlets, wet your hands slightly to prevent sticking. For a crispier exterior, double-coat the cutlets with breadcrumbs by dipping them in beaten egg and breadcrumbs twice before frying.

Serving Suggestions

Serve the Broad Bean Cutlets on a bed of fresh greens or alongside a tangy dipping sauce. They also pair well with a side of roasted vegetables or a light salad for a complete meal.

Cooking Techniques

Deep frying gives the cutlets a golden and crispy exterior, but for a healthier version, they can be baked in the oven at 375°F (190°C) until golden brown, or air-fried if you have an air fryer available.

Ingredient Substitutions

If broad beans are not available, chickpeas or lentils can be used as a substitute. Sweet potatoes can replace regular potatoes for a sweeter taste and a nutritional boost.

Make Ahead Tips

The cutlet mixture can be prepared in advance and stored in the refrigerator for up to two days before shaping and cooking. The formed cutlets can also be frozen and fried or baked straight from the freezer, adding a few minutes to the cooking time.

Presentation Ideas

Serve the cutlets on a platter garnished with lemon wedges and a sprinkle of chopped parsley. A dollop of yogurt or tahini sauce on the side can add a creamy texture and tangy flavor.

Pairing Recommendations

Broad Bean Cutlets pair beautifully with a crisp white wine, such as Sauvignon Blanc or a light Pinot Grigio. For a non-alcoholic option, a cucumber mint lemonade complements the flavors well.

Storage and Reheating Instructions

Leftover cutlets can be stored in an airtight container in the refrigerator for up to three days. Reheat in the oven or on a skillet for the best texture. Avoid microwaving as it can make the cutlets soggy.

Nutrition Information

Calories per serving

Each serving of Broad Bean Cutlets contains approximately 250 calories. The calorie count can vary depending on the size of the cutlets and the amount of oil used for frying.

Carbohydrates

Each serving of Broad Bean Cutlets contains approximately 30 grams of carbohydrates. The primary sources are the beans and potatoes, which provide energy and dietary fiber.

Fats

The cutlets contain about 10 grams of fat per serving, mainly from the butter and the oil used for frying. Using a lighter oil or reducing the amount of butter can lower the fat content.

Proteins

Broad beans are an excellent source of plant-based protein, with each serving of cutlets offering around 12 grams of protein. This makes the dish a great option for vegetarians and those looking to increase their protein intake.

Vitamins and minerals

Broad beans are rich in vitamins and minerals, including vitamin K, vitamin B6, potassium, copper, selenium, and magnesium. These nutrients contribute to bone health, immune function, and overall well-being.

Alergens

The primary allergens in this recipe are eggs and gluten (from breadcrumbs). Those with sensitivities should take caution or seek alternative ingredients.

Summary

Broad Bean Cutlets are a balanced meal option, providing a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. They are relatively high in dietary fiber and offer a decent amount of plant-based protein.

Summary

Broad Bean Cutlets are a versatile and nutritious dish that can be adapted to suit various dietary needs and preferences. With their rich history and simple ingredients, these cutlets are a testament to the enduring appeal of legumes as a staple food. Whether served as a main dish or a side, they offer a delightful combination of flavors and textures that are sure to impress.

How did I get this recipe?

I can still remember the exact moment I stumbled upon this recipe for Broad Bean Cutlets. It was a warm summer day, and I was visiting my dear friend Margaret in her quaint little cottage on the outskirts of town. Margaret was a renowned cook in our community, and I always loved spending time with her in the kitchen, learning new recipes and techniques.

On this particular day, Margaret was bustling around the kitchen, preparing a delicious meal for us to enjoy. As I watched her work, I couldn't help but notice a bowl of plump broad beans sitting on the counter. Intrigued, I asked Margaret what she was planning to make with them.

"Oh, these are for my famous Broad Bean Cutlets," she replied with a smile. "They're a family recipe that has been passed down for generations. Would you like to help me make them?"

I eagerly agreed, and Margaret began to walk me through the process of making the cutlets. She explained that the key to a successful dish was to use fresh, tender broad beans and to season them just right. As we worked together, she shared stories of her grandmother teaching her how to make the cutlets when she was just a young girl.

"Grandma always said that cooking is a labor of love," Margaret reminisced. "Each ingredient has its own story and brings its own flavor to the dish. That's why it's so important to treat each one with care and respect."

I nodded in agreement, taking in her words of wisdom as we continued to cook. The kitchen was filled with the comforting aromas of garlic, cumin, and coriander, mingling with the earthy scent of the broad beans. Margaret's hands moved deftly as she shaped the mixture into patties and gently fried them until they were golden brown and crispy.

Finally, the Broad Bean Cutlets were ready to be served. Margaret placed a platter of them on the table, alongside a fresh salad and a dollop of creamy yogurt. We sat down together and savored the first bite of the cutlets, savoring the flavors and textures that melded together in perfect harmony.

As we ate, Margaret shared more stories of her family and the traditions that had shaped her love of cooking. She spoke of her grandmother's kitchen, filled with the aromas of spices and herbs, and the laughter that echoed through the house as they gathered around the table to share a meal.

I listened intently, feeling a deep sense of connection to Margaret and the generations of women who had come before her. I realized that cooking wasn't just about following a recipe – it was about preserving memories and honoring the traditions that had been passed down through the years.

After our meal, I thanked Margaret for sharing her recipe with me and teaching me the art of making Broad Bean Cutlets. As I left her cottage that day, I carried with me not only a delicious new dish to add to my repertoire but also a renewed sense of appreciation for the power of food to bring people together and create lasting memories.

To this day, whenever I make Broad Bean Cutlets, I think of Margaret and the special bond we shared in her kitchen that summer day. And as I pass the recipe down to my own grandchildren, I hope to instill in them the same love and passion for cooking that has brought me so much joy over the years. Cooking truly is a labor of love, and I am grateful to have learned this valuable lesson from a dear friend who will always hold a special place in my heart.

Categories

| Bahamian Recipes | Bahamian Vegetarian | Potato Recipes |

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