Cooking dried fava beans: here’s how to do it easily using a pressure cooker.
My basic recipe for cooking dried fava beans with skin or peeled perfect as soup or as a base for appetizers, main courses, or side dishes.
Cooking dried fava beans with skin or peeled with soaking
Remember that dried legumes require a soaking of 12-24 hours, during which it is good to change the water a couple of times and then rinse them well before cooking.
Choosing the fava beans
I prefer to buy locally sourced fava beans: Modica or Leonforte.
I prefer the dried fava beans with skin as they are richer in fiber.
The skins can be removed after cooking, but given their high fiber content, if well tolerated, it is advisable to leave them on.
If you need to reduce fiber, peeled fava beans are the alternative to whole ones with skin.
FAVA BEANS AND DIABETES
Glycemic index fava beans GI 40.
The glycemic index of fava beans is higher compared to other legumes and also increases with cooking.
Can I eat fava beans? This is a question you should ask your diabetologist.
Can people with diabetes eat fava beans? Follow your dietary plan, ours includes them.
That said, I’ll leave you my personal notes on the subject.
Usually, in cases of hyperglycemia, prediabetes, and type 2 diabetes, cooked fava beans can be consumed without exceeding the portions.
Additionally, as Professor Enzo Bonora generally suggests, it is useful to learn about the impact of each food on your blood sugar levels.
- Difficulty: Easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Pressure Cooker
- Cuisine: Italian
Ingredients
- dried fava beans (with skin or peeled, 2 servings, weight according to dietary plan)
- to taste water (equal to double the volume of the fava beans)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- Pressure Cooker
Preparation
Pour the fava beans onto a work surface and carefully check them, removing any impurities or small stones.
The soaking is needed to make the fava beans tender and to release anti-nutrient substances in the water.
The soaking water should not be used for cooking.– wash and rinse the fava beans well until the water is clear;
– soak them for about 12 hours, changing the water a couple of times;
– rinse the hydrated fava beans well before cooking.Anti-waste tips
Use a colander to drain legumes and collect the soaking water to water plants; not for food use.The hydrated and cleaned fava beans are ready to be added to the pot.
Introduction
– always refer to your pressure cooker’s manual;
– ensure that the valves and gaskets are clean;
– do not exceed the maximum limit indicated inside the pot.Cooking in a pressure cooker
In the pressure cooker, add:
– the fava beans;
– water equal to double the volume of the fava beans.Close the pot.
Always remember to check that the gasket is properly placed and the valve is clear.Bring to a boil over medium-high heat until the pot comes to pressure and the valve emits the classic whistle.
Once under pressure, lower the flame and cook for about 10 minutes.
Turn off the heat, allow the steam to fully release, then open the lid carefully and away from your face.Add the salt: now and not at the start of cooking to avoid hardening the outer shell of the legumes, which would make the cooking longer.
For those with electric pressure cookers like Instant Pot, the steps are similar but vary in commands: e.g., “Pressure Cook” for 10 minutes + natural steam release.
Your dried fava beans in a pressure cooker are ready.
In the basic recipe perfect as soup or as a base for appetizers, main courses, or side dishes.Serve and finish with a drizzle of extra virgin olive oil raw to enjoy them at their best.
Enjoy your meal!
Cooked fava beans with skin
Cooked fava beans with skin should be whole or slightly crumbled.
In a saucepan, pour the cooked fava beans with skin, add water – 6.8 oz (200 ml) or more – and bring to a boil.
Mix to crumble the fava beans until reaching the desired consistency.
Cooked peeled fava beans
Cooked peeled fava beans and fava bean puree tend to thicken as they cool.
To bring them back to the right consistency, add about 3.4 oz (100 ml) of water and bring to a boil again.
The skins can be removed after cooking.
If you need to reduce fiber, peeled fava beans are the alternative to whole ones with skin.This procedure is also valid for chickpeas and beans.
For lentils, peeled lentils, and peeled peas or mixed legumes, I use the IMCO pot or traditional pot.
Storage, tips, and variations
As it is a basic recipe, I cook the fava beans plain.
If you prefer, you can add wild fennel.
Store the cooked fava beans in airtight containers:
– in the fridge for up to 2-3 days;
– in the freezer for up to 3 months.
Let the fava beans cool completely and portion them.
FAQ (Frequently Asked Questions)
Fava Beans and Diabetes
Glycemic index fava beans GI 40.
The glycemic index of fava beans is higher compared to other legumes and also increases with cooking.
Can I eat fava beans? This is a question you should ask your diabetologist.
Can people with diabetes eat fava beans? Follow your dietary plan, ours includes them.
That said, I’ll leave you my personal notes on the subject.
Usually, in cases of hyperglycemia, prediabetes, and type 2 diabetes, cooked fava beans can be consumed without exceeding the portions.
Additionally, as Professor Enzo Bonora generally suggests, it is useful to learn about the impact of each food on your blood sugar levels.Tips on how to pair legumes
– legumes + cereals [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary plan.
For more information on the subject, read the article by clicking on the following link: pairing legumes in the diet.How do I make sure that the legumes are of Italian origin?
Legumes are often grown abroad and packaged in Italy.
Carefully check that the packages indicate:
Origin: Italy; Grown in Italy; 100% Italian product.
The inscription “EU” or “non-EU” means they come from different countries, for example, Canada.
