Did you know fava beans are one of the oldest crops known to humankind? Archeologists have found remains of fava beans in the Israeli region of Galilee that date back about 10,000 years. And in all the millennia since, fava beans have hardly declined in popularity. In modern times, they’re most commonly enjoyed during their spring harvest season, when these hearty legumes—hailing from the same botanical family as peas and lentils—are at their largest and most flavorful. Like other legumes, they’re packed with protein and fiber, along with many necessary vitamins and minerals, and they feature prominently in many world cuisines, most notably Mediterranean, Middle Eastern, and Indian.
Fava beans are sometimes referred to as broad beans or horse beans. Whatever they’re called, they’re hailed for having a soft, creamy texture when cooked, and a flavor that’s a little bit nutty, a little bit earthy, and even a little bit sweet. This makes them versatile from a culinary perspective, particularly in salads, pastas, and soups, where they serve to make an otherwise light dish more satisfying and substantial (without adding a lot of calories).
A one-cup serving of fava beans provides fewer than 200 calories, but you’ll still get about 13 grams of protein. You’ll also get about one-third of your daily needed fiber for optimal digestive health and reduced cholesterol levels.
If you find yourself lagging on energy, fava beans could be an ideal addition to your diet. They’re a good source of iron, which is necessary for forming healthy blood cells to transport oxygen to every cell in your body. However, because fava beans are a source of plant-based iron (often known as non-heme iron, compared with the more easily absorbed heme iron from animal sources), it’s best to eat them with a source of vitamin C, which boosts the iron’s viability in your body. Tomatoes, bell peppers, and white potatoes are all excellent sources of vitamin C that are in season around the same time as fava beans and pair nicely with it in dishes.
The other energy-boosting nutrient you’ll get from fava beans is folate, a B vitamin that’s vital for converting food to energy and, like iron, for forming red blood cells. Diets that are full of folate are associated with a lowered risk of many health concerns, both physical and mental, including heart disease and depression.
Although you can buy frozen and canned fava beans, the flavor you get from fresh fava beans is worth the effort it takes to prepare them. You’ll start with fresh pods, which you should select based on both their firmness and fullness—the pod should be strong without being hard and should have bumps indicating hearty-sized beans from one end of the pod to the other. You also want to select pods that are a vibrant green color, avoiding any pods with yellowish or whitish patches. You can store fresh pods in your fridge for up to one week before preparing them.
Start by cutting the pods open lengthwise with a knife and carefully removing the beans. Blanch the beans in boiling water for about a minute or two before straining out the boiling water and rinsing them in cold water to stop the cooking. Once the beans have cooled, the skins will be loose, and you will easily be able to remove them with just your fingers. The beans will not be fully cooked at this point, so return them to the heat, whether that’s a sauté pan or another pot of boiling water. Cook until soft but not mushy.
While you can dress up fava beans with a little bit of olive oil and fresh herbs for an easy side, they make a great starting point for some standout recipes. Consider making this popular Indian dish, ful medames, or use fava beans in a lemon-herb pasta dish.
Lemon-Herb Pasta with Fava Beans
Ingredients
- 2 cups shelled and blanched fava beans
- 1 cup whole-wheat penne pasta
- 5 tablespoons olive oil
- 1 lemon, juiced
- 1 teaspoon honey
- 1 clove garlic, minced
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- 1 bunch scallions, chopped
- 1 cup crumbled feta cheese
- 1 teaspoons salt
- 1 teaspoon black pepper
Bring a large pot of water to boil and add the pasta. Cook pasta according to the directions, reserving about 1/2 cup of cooking water before draining. In a large skillet, heat 3 tablespoons of olive oil, lemon juice, honey, garlic, mint, parsley, and scallions over medium heat. Cook for approximately 2 minutes until scallions are soft. Pour in the reserved pasta water. Add the fava beans to the skillet and cook for approximately 10 minutes or until fava beans are softened. Stir in the pasta and add in remaining 2 tablespoons olive oil, along with salt and pepper (add more to taste). Stir to combine. Toss with feta cheese and serve warm.
Ful Medames
Ingredients:
- 2 cups dried fava beans
- 4 garlic cloves
- 1 medium-sized onion
- 1 medium-sized tomato
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1/4 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Allow fava beans to soak in water overnight (10 hours). Mince the garlic and chop the tomatoes and onion into small pieces. Add soaked beans to a large pot with equal parts water and cover. Bring to a full boil and then reduce to a simmer. Add garlic, tomato, and onion to the pot and allow to soften. Use a potato masher to smash and mix the ingredients. Add olive oil, lemon juice, cumin, salt, and pepper. Continue cooking until thick, stirring if necessary. Serve warm.
