Cooking dried fava beans: here’s how to do it simply using a pressure cooker.
My basic recipe for cooking dried fava beans with skin or shelled is perfect as a soup or as a base for appetizers, first courses, or main courses.
Cooking dried fava beans with skin or shelled — soaking
Remember that dried legumes require a 12–24 hour soak, during which it is advisable 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 dried fava beans with the skin because they are richer in fiber.
The skins can be removed after cooking but, given the high fiber content, if well tolerated it is recommended to leave them on.
If you need to reduce fiber, shelled fava beans are the alternative to whole beans with the skin.
FAVA BEANS AND DIABETES
glycemic index — fava beans GI 40.
The glycemic index of fava beans is higher than that of other legumes and it also increases with cooking.
Can I eat fava beans? That’s a question you should ask your diabetologist.
People with diabetes can eat fava beans if it fits their meal plan; ours includes them.
That said, here are my personal notes on the topic.
Usually, in cases of hyperglycemia, prediabetes and type 2 diabetes, cooked fava beans can be consumed provided servings are not excessive.
Also, as Professor Enzo Bonora generally suggests, it’s useful to learn how each food affects your personal blood sugar.
- Difficulty: Easy
- Cost: Inexpensive
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 2 People
- Cooking methods: Pressure cooker
- Cuisine: Italian
Ingredients
- dried fava beans (with skin or shelled, 2 servings, weight according to meal plan)
- as needed water (equal to twice the volume of the beans)
- as needed salt
- 1 drizzle extra virgin olive oil (for finishing, added raw)
Suggested tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- Pressure cooker
Preparation
Spread the fava beans out on your work surface and check them carefully, removing any impurities or small stones.
Soaking is used to make the fava beans tender and to release anti-nutrient substances into the water.
The soaking water should not be used for cooking.– wash and rinse the fava beans thoroughly until the water runs clear;
– soak for about 12 hours, changing the water a couple of times;
– rinse the rehydrated fava beans well before cooking.Waste-saving tips
Use a colander to drain the legumes and collect the soaking water to water plants; do not use it for food purposes.The rehydrated and cleaned fava beans are ready to be placed in the pot.
Preliminary notes
– always consult your pressure cooker manual;
– check that valves and seals are clean;
– do not exceed the maximum fill line indicated inside the pot.Cooking in a pressure cooker
In the pressure cooker add:
– the fava beans;
– water equal to twice the volume of the beans.Close the cooker.
Always make sure the gasket is correctly positioned and the valve is free.Bring to a boil over medium-high heat until the cooker reaches pressure and the valve emits the typical whistle.
Once at pressure, lower the heat and cook for about 10 minutes.
Turn off the heat, allow the steam to release completely, then open the lid carefully and away from your face.Add salt now and not at the beginning of cooking to avoid the outer skin of the legumes hardening, which would lengthen cooking time.
For electric pressure cookers like the Instant Pot, the steps are similar but the controls differ: e.g. “Pressure Cook” for 10 minutes + natural release.
Your dried fava beans in a pressure cooker are ready.
In this basic recipe they are perfect as a soup or as a base for appetizers, first or second courses.Plate and finish with a drizzle of extra virgin olive oil added raw to best enjoy them.
Enjoy your meal!
Cooked fava beans with skin
Cooked fava beans with skin should remain whole or slightly broken down.
In a saucepan, add the cooked fava beans with skin, add water — about 3/4 cup (200 ml) or more — and bring to a boil.
Stir to break up the fava beans until you reach the desired texture.
Cooked shelled fava beans
Cooked shelled fava beans and fava bean purée tend to thicken as they cool.
To return them to the right consistency, add about 1/2 cup (100 ml) of water and bring back to a boil.
Skins can be removed after cooking.
If you need to reduce fiber, shelled fava beans are the alternative to whole beans with skin.This method also works for chickpeas and beans.
For lentils, split lentils and split peas or mixed legumes, I use an IMCO or traditional pot instead.
Storage, tips and variations
As this is a basic recipe, I cook the fava beans simply.
If you prefer, you can add wild fennel.
Store 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 (Questions and Answers)
Fava beans and diabetes
glycemic index — fava beans GI 40.
The glycemic index of fava beans is higher than that of other legumes and it increases with cooking.
Can I eat fava beans? That’s a question you should ask your diabetologist.
Can people with diabetes eat fava beans? Follow your meal plan; ours includes them.
That said, here are my personal notes on the topic.
Usually, in cases of hyperglycemia, prediabetes and type 2 diabetes, cooked fava beans can be eaten without exceeding portion sizes.
Also, as Professor Enzo Bonora generally suggests, it’s useful to learn how each food affects your personal blood sugar.Tips on how to combine legumes
– legumes + grains [e.g. bread, pasta or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your meal plan.
To learn more about the topic, read the article by clicking the following link: combining legumes in the diet.How can I be sure the legumes are of Italian origin?
Often legumes are grown abroad and packaged in Italy.
Carefully check that the packaging indicates:
Origin: Italy; Grown in Italy; 100% Italian product.
The wording “EU” or “non-EU” means they come from different countries, for example Canada.
