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Recipe: Fava beans with garlic

Recipe: Fava beans with garlic

Fava beans with garlic — one of many healthy recipes from Mayo Clinic.

Once removed from the pods, fava beans are blanched to remove their thin but tough outer skins. This simple recipe lets their flavor shine.


Directions

Bring a large saucepan 3/4 full of water to a boil. Add the fava beans and 1/4 teaspoon of the 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 slip easily from the skin. Remove and discard the outer skins. Set the beans aside.

In a large saucepan with a tightfitting lid, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 30 seconds; don''t 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 1/4 teaspoon salt and the pepper. Sprinkle with the parsley and serve immediately.


Ingredients
  • 2 pounds fava (broad) beans, shelled (about 2 cups)
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup minced yellow onion
  • 1 clove garlic, minced
  • 1/2 cup vegetable stock, chicken stock or broth
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh flat-leaf (Italian) parsley

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables 
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories130 
Carbohydrate18 g 
Cholesterol0 mg 
Fiber5 g 
Monounsaturatedfat3 g 
Potassium 
Protein7 g 
Saturatedfat< 1 g 
Servingsize 
Sodium293 mg 
TotalFat4 g 

2011-04-15

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