How to Cook Fresh Fava Beans
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5
How to Cook Fresh Fava Beans
Description
This recipe demonstrates how to properly prepare fresh fava beans starting from pods. After shelling the beans, they are cooked in salted boiling water for about 1 to 2 minutes and immediately transferred to ice water to stop the cooking process; this technique preserves their color and texture. Once cooled, the outer skin of each bean is peeled away by pressing the scar end with a thumbnail, revealing the tender inner bean. Older beans may have darker scars and tougher skins which are removed. This results in softened, shelled fava beans ready to be incorporated into salads, sautés, or other dishes that call for fresh green flavor.
The lightly cooked fava beans maintain a tender bite and mild, slightly buttery flavor. Boiling in salt water seasons them lightly during cooking.
Cooked and shelled fava beans can be stored refrigerated for a few days or vacuum sealed and frozen for longer keeping.
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 refrigerated.
- To extend shelf life, vacuum seal and freeze blanched fava beans for future use.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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