The pasta with fresh fava beans, wild fennel and sun-dried tomatoes is a healthy and tasty recipe.
Inspired by Sicilian cuisine, the stars are seasonal stewed fava beans, wild fennel blanched with its intense aroma, and chopped sun-dried tomatoes with their savory taste.
FAVA BEANS AND DIABETES
– Can diabetics eat fava beans?
The glycemic index of fava beans [IG 40] is higher compared to other legumes, and it increases with cooking.
In case of hyperglycemia, prediabetes, and diabetes, cooked fava beans should be consumed in moderation and always according to one’s dietary plan.
As Professor Enzo Bonora generally suggests
It’s important in any case, in the presence of diabetes, to build experience on the impact of this and all other foods on blood sugar levels. This means measuring before and two hours after eating it. Preferably more than once for more reliable information. If the glycemic increase is contained – less than 50 mg – a “green sticker” can be placed on that type of food. Otherwise, it’s better to avoid it.
The preparation time and cooking times of the recipe are variable.
If you have fresh fava beans already stewed and wild fennel already blanched, they are significantly reduced.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 Persons
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Fresh fava beans raw and cooked weight
From 2.2 lbs of fresh fava beans with pods, I obtained 13 oz of fresh fava beans without pods.
- 160 g whole wheat spaghetti
- fava beans (fresh, 2 servings according to dietary plan)
- to taste onion
- 1 pinch garlic powder
- 2 fl oz water (+ as needed)
- 1 broth cube (vegetable homemade)
- 1 sprig parsley
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 bunch wild fennel
- sun-dried tomatoes (6-8)
- 4 stems parsley
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil
- 1 broth cube (vegetable homemade)
- 2 fl oz water
Tools
- Knife
- Cutting Board
- 1 Pan
- 1 Chopper or Mixer
Preparation
The guidelines for healthy eating report the following standard portions:
– fresh, soaked, or canned legumes 5.3 oz;
– dried legumes 1.8 oz.
Remember that quantities are personal.
Extract the fava beans from the pods, remove the top stem by pinching them and rinse under running water.
Peel the onion, remove its ends and wash it.
You can leave it whole, cut it in half, or chop it according to taste.In a pan, heat a sprinkle of garlic powder, add the onion and let it wilt with 2 fl oz of water.
Pour the fava beans into the pan and brown them, then add enough water to cover them by an inch, a vegetable broth cube, and a sprig of parsley.
Cook over low heat for 30 to 60 minutes, adding water if necessary and stirring occasionally.
Add salt and grind the pepper.The cooking time depends on the size and freshness of the fava beans as well as the desired consistency.
Clean the wild fennel by selecting and cutting the tops, leaves, and the most tender part of the stem, then wash it thoroughly.
Bring a pot of water to a boil, add the wild fennel and blanch for 2-3 minutes.
Transfer the blanched wild fennel to a colander and cool it under running water.
Let it drain and dry well by wrapping it in a kitchen towel.
When dry, separate the tufts and cut the stems into pieces.
If using store-bought sun-dried tomatoes, ensure they do not contain sugar.
I used homemade sun-dried tomatoes frozen without oil, so they can be used without needing to be drained.Pour into the chopper:
– sun-dried tomatoes;
and chop.
In a pan, add some parsley stems and pour in the stewed fava beans.
After heating them:
– add the blanched wild fennel and mix well;
– add the chopped sun-dried tomatoes and mix well.
Season with salt and grind the pepper.
Drizzle with a thread of olive oil.Dissolve a vegetable broth cube in 2 fl oz of water to make a vegetable broth.
Cook the pasta, rinse it under running water, and drain it.
Meanwhile, bring fava beans, fennel, and sun-dried tomatoes to a boil and pour in the vegetable broth.
Stir to combine until the vegetable broth is absorbed and the sauce has reached a creamy consistency.Pour the pasta into the pan with fava beans, fennel, and sun-dried tomatoes and mix well.
Plate.
Grind some more pepper.Your pasta with fresh fava beans, wild fennel, and sun-dried tomatoes is ready.
Enjoy your meal.
Tips on how to pair legumes
Pairing with pasta, rice, or other grains allows better absorption of the proteins in legumes.
The grains included in these dishes compensate for the missing amino acids in legumes, resulting in a complete amino acid pool.
Choose preferably whole grains.
To delve deeper into this topic, you can click on the following link: Pairing legumes in the diet.
FAQ (Questions and Answers)
Can diabetics eat fava beans?
The glycemic index of fava beans [IG 40] is higher than that of other legumes, and it increases with cooking.
In the case of hyperglycemia, prediabetes, and diabetes, cooked fava beans should be consumed in moderation and always according to one’s dietary plan.How to make fava beans more digestible?
It’s better to use small and tender fava beans so that the skin is pleasant to eat; otherwise, if the fava beans are large and tough, remove the skin if it’s too fibrous.
