Journal Article

Cooking with Fava beans

Berkoff, Nancy

2011

Overview

Favas are actually members of the pea family and grow in pods ranging from 5 to 12 inches long. Besides providing protein, they are a good plant source of vitamins A, B, and C; iron; potassium; and fiber. Total calories per serving: 597 Carbohydrates: 91 grams Sodium: 397 milligrams Fat: 11 grams Protein: 35 grams Fiber: 33 grams SPRINGTIMEFAVASTEW (Serves 6-8) 2 Tablespoons olive oil ½ cup shelled and peeled fresh or frozen fava beans ½ cup chopped onions ¼ cup chopped celery ¼ cup chopped carrots 1 ½ cups chopped Swiss chard leaves 1 ½ cups peeled, deseeded, and chopped tomatoes ½ teaspoon ground cumin Red pepper flakes to taste Combine the oil, beans, onions, celery, carrots, and chard in a pot. Total calories per serving: 101 Carbohydrates: 11 grams Sodium: 31 milligrams Fat: 5 grams Protein: 4 grams Fiber: 4 grams SMOKY CREAMED FAVA BEANS (Makes approximately 6 servings) Serve this recipe as a hot dip, or use it as a base for sauces or thick soups. 5 pounds young fava beans still in the pods (approximately 10 cups, shelled) ¼ pound vegan bacon 1 Tablespoon nonhydrogenated vegan margarine ½ teaspoon fresh savory or pinch finely crumbled dried savory Water to cover the cooking beans ½ teaspoon salt ½ cup vegan creamer, such as Silk soy coffee creamer ¼ cup vegan sour cream 1 teaspoon ground black pepper 1 Tablespoon lemon juice 1 Tablespoon chopped fresh parsley Shell beans and remove skins.

• Publisher: Vegetarian Resource Group,The Vegetarian Resource Group
• Subject: Beans / Cookery, Mediterranean / Cooking / Legumes / Mediterranean cooking / Mimosaceae / Recipes / Recipes and menus / Restaurants / Soups / Stews / Vegetables