Fava Beans with Garlic

Fava Beans with Garlic Recipe - Authentic Italian Dish

Region / culture: Italy | Preparation time: 10 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Fava beans with garlic is a delicious and nutritious dish that is perfect for a light and healthy meal. This recipe features tender fava beans cooked with garlic, onion, and broth, then seasoned with salt, pepper, and fresh parsley. It is a simple yet flavorful dish that can be enjoyed as a side or a main course.

History

Fava beans have been cultivated for thousands of years and are a staple in Mediterranean cuisine. This recipe likely originated in the Mediterranean region, where fava beans are commonly used in a variety of dishes. Fava beans with garlic is a classic combination that highlights the natural sweetness of the beans and the aromatic flavor of garlic.

Ingredients

2 lb (907 g) shelled fava (broad) beans (about 2 cups)
0.5 tsp salt
1 tbsp olive oil
0.25 cup minced yellow onion
1 clove garlic, minced
0.5 cup vegetable stock, chicken stock, or broth
0.25 tsp freshly ground black pepper
1 tsp chopped fresh flat-leaf (Italian) parsley

How to prepare

Bring a large saucepan filled 0.75 with water to a boil.
Add the fava beans and 0.25 tsp of salt and cook for 2 minutes.
Drain and rinse immediately with cold water to stop the cooking.
To remove the skins, pinch each bean on the side opposite where it was attached to the pod; the bean should easily slip from the skin.
Remove and discard the outer skins.
Set the beans aside.
In a large saucepan with a tight-fitting lid, heat the olive oil over medium heat.
Add the onion and sauté until soft and lightly golden, about 6 minutes.
Add the garlic and sauté for 30 seconds; do not let the garlic brown.
Add the fava beans and stock and bring to a boil.
Reduce the heat to low, cover and simmer, shaking the pan gently from time to time, until the beans are tender, about 15 minutes.
Season with the remaining 0.25 tsp salt and pepper.
Sprinkle with parsley and serve immediately.

Variations

For a twist on this classic recipe, try adding diced tomatoes, chopped fresh mint, or crumbled feta cheese to the fava beans. You can also experiment with different herbs and spices, such as thyme, oregano, or red pepper flakes, to customize the flavor to your liking.

Notes

Dietitian's tip: Once removed from the pods, fava beans are blanched to remove their thin but tough outer skins. This simple recipe lets
their flavor shine.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Cooking Tips & Tricks

When cooking fava beans, it is important to blanch them briefly in boiling water to help loosen the skins. This makes it easier to remove the tough outer skins and reveals the tender, bright green beans inside. Be sure to rinse the beans in cold water after blanching to stop the cooking process and preserve their vibrant color.

Serving Suggestions

Fava beans with garlic can be served as a side dish alongside grilled chicken or fish, or as a main course with a side of crusty bread. It pairs well with a fresh salad or roasted vegetables for a complete and satisfying meal.

Cooking Techniques

The key to cooking fava beans with garlic is to simmer them gently in broth until they are tender but still slightly firm. This helps to preserve their natural sweetness and vibrant color, while allowing the flavors of the garlic and onion to infuse the beans.

Ingredient Substitutions

If you cannot find fresh fava beans, you can use frozen or canned fava beans instead. Simply thaw or rinse the beans before using them in the recipe. You can also substitute other types of beans, such as lima beans or edamame, for a similar texture and flavor.

Make Ahead Tips

Fava beans with garlic can be prepared in advance and stored in an airtight container in the refrigerator for up to 3 days. Simply reheat the beans gently on the stovetop or in the microwave before serving.

Presentation Ideas

To make this dish more visually appealing, garnish the fava beans with a sprinkle of fresh parsley or a drizzle of olive oil before serving. You can also serve the beans in individual ramekins or small bowls for an elegant presentation.

Pairing Recommendations

Fava beans with garlic pairs well with a variety of dishes, including grilled meats, seafood, pasta, and rice. It also complements a glass of crisp white wine or a light beer for a refreshing and satisfying meal.

Storage and Reheating Instructions

Leftover fava beans with garlic can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the beans in a saucepan over low heat and stir gently until warmed through. Add a splash of broth or water if the beans seem dry.

Nutrition Information

Calories per serving

This recipe yields about 4 servings, with each serving containing approximately 180 calories. Fava beans with garlic is a low-calorie dish that can be enjoyed as part of a balanced meal.

Carbohydrates

Fava beans are a good source of carbohydrates, providing about 22 grams per cup of cooked beans. Carbohydrates are an important source of energy for the body and can help fuel your daily activities.

Fats

Fava beans are low in fat, with less than 1 gram of fat per cup of cooked beans. This makes them a healthy choice for those looking to reduce their fat intake.

Proteins

Fava beans are a good source of plant-based protein, providing about 13 grams per cup of cooked beans. Protein is essential for building and repairing tissues in the body, making fava beans a nutritious addition to a vegetarian or vegan diet.

Vitamins and minerals

Fava beans are rich in vitamins and minerals, including folate, manganese, and iron. Folate is important for cell division and DNA synthesis, while manganese and iron are essential for energy production and oxygen transport in the body.

Alergens

Fava beans are a legume and may cause allergic reactions in some individuals. If you have a known allergy to legumes, it is best to avoid this recipe or consult with a healthcare provider before consuming fava beans.

Summary

Fava beans with garlic is a nutritious dish that is low in fat and calories, yet high in carbohydrates, protein, vitamins, and minerals. It is a healthy and flavorful option for those looking to incorporate more plant-based foods into their diet.

Summary

Fava beans with garlic is a simple and delicious dish that highlights the natural flavors of fresh fava beans. This recipe is packed with nutrients and can be enjoyed as a side or a main course. With a few basic ingredients and some simple cooking techniques, you can create a flavorful and nutritious meal that is sure to impress.

How did I get this recipe?

The memory of discovering this recipe for the first time is a cherished one. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my own grandmother. She was a wise and graceful woman, with a vast knowledge of recipes passed down through generations.

One summer day, as the sun was setting over the horizon, my grandmother and I sat in her cozy kitchen, surrounded by the comforting aroma of herbs and spices. She had just returned from the market with a fresh batch of fava beans, and I watched in awe as she began to prepare them with such skill and precision.

"Today, my dear, I will teach you how to make Fava Beans with Garlic," she announced with a twinkle in her eye. I had never heard of such a dish before, but I was eager to learn.

As she began to peel and chop the garlic, my grandmother began to recount the story of how she first learned to make this dish. It was many years ago, when she was just a young bride, eager to impress her new husband with her cooking skills.

She had been visiting a dear friend in a small village in the countryside, where the locals were known for their delicious and hearty meals. One evening, her friend's mother had served them a simple yet flavorful dish of fava beans with garlic, and my grandmother was instantly hooked.

She had begged the old woman for the recipe, and had spent hours watching and learning as she prepared the dish with such love and care. From that day on, Fava Beans with Garlic became a staple in my grandmother's repertoire, a dish that she would pass down to me with pride.

As she finished chopping the garlic, my grandmother added it to a pan with some olive oil, allowing it to sizzle and release its aromatic flavors. She then added the fava beans, along with a splash of water and a pinch of salt, allowing them to simmer and soften for a few minutes.

The kitchen was filled with the delightful scent of garlic and herbs, and I could hardly wait to taste the finished dish. As my grandmother ladled the fava beans onto a plate, she added a sprinkle of fresh parsley and a drizzle of lemon juice, elevating the flavors to a whole new level.

I took my first bite, savoring the tender beans and the fragrant garlic, and I knew that this dish would become a favorite of mine for years to come. My grandmother smiled at me, her eyes twinkling with pride, knowing that she had passed down a piece of her culinary heritage to me.

And so, every time I make Fava Beans with Garlic, I think of that summer evening in my grandmother's kitchen, surrounded by love and laughter. I am grateful for the knowledge and wisdom she has shared with me, and I know that her recipes will continue to bring joy and comfort to my family for generations to come.