How to Cook Fresh Fava Beans
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How to Cook Fresh Fava Beans
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Here is the basic blanching method for prepping fresh fava beans that are full grown, but not overly starchy.
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Ingredients
- 2 pounds fava beans in the pod
- salt
Instructions
- Set a large pot of water to the boil. Meanwhile, pop your fava beans out of the pod. (Here is a video showing you how.)
- When the water boils, add enough salt to make it taste salty, several tablespoons. Get a bowl of ice water ready. Toss in half the fava beans and let them boil 1 to 2 minutes. Remove them with a skimmer to the ice water. Repeat with the other half of the beans.
- While the second group of beans is cooking, the first should have all fallen to the bottom of your ice water bowl. Remove them and set aside. Add the new beans and let them chill.
- Using your thumbnail, remove the outer shell of each fava bean at the top, where the yellowish scar is; on older beans this scar will be black. Discard or compost the shells. Your fava beans are ready for any number of recipes.
Notes
- Once blanched and shelled, fresh fava beans will keep for a few days in the fridge, and can be vacuum sealed and frozen.
Nutrition Information
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Calories
249kcal
(12%)
Carbohydrates
45g
(15%)
Protein
17g
(34%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
11mg
(0%)
Potassium
608mg
(17%)
Fiber
12g
(48%)
Sugar
4g
(8%)
Vitamin A
34IU
(1%)
Vitamin C
1mg
(1%)
Calcium
82mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 249 kcal
% Daily Value*
| Calories | 249kcal | 12% |
| Carbohydrates | 45g | 15% |
| Protein | 17g | 34% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 11mg | 0% |
| Potassium | 608mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 4g | 8% |
| Vitamin A | 34IU | 1% |
| Vitamin C | 1mg | 1% |
| Calcium | 82mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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