I noted how to cook fava beans in the basic recipe to consume as a soup or use for the preparation of appetizers, first and second courses.
With soaking
Remember that dry legumes require soaking for 12-24 hours, during which it is advisable to change the water a couple of times and then rinse them well before cooking.
The preparation of fava beans requires a soak of 12 hours.
Cooking in a pressure cooker
Cooking fava beans in a pressure cooker reduces cooking times.
I preferably buy fava beans of local origin – Modica or Leonforte.
Whenever possible, I use dry fava beans with skin: the skins can be removed after cooking but, considering the high fiber content, if well tolerated it is advisable to leave them.
Or use shelled dry fava beans: in this case, you will get a fava bean puree.
FAVA BEANS AND DIABETES
– Can diabetics eat fava beans?
The glycemic index of fava beans – GI 40 – is higher than that of other legumes and also increases with cooking.
In case of hyperglycemia, prediabetes, and diabetes cooked fava beans should, therefore, be consumed in moderation – always according to your dietary plan, ours includes them.
As Professor Enzo Bonora generally suggests, it is helpful to learn about the impact of each food on your blood sugar.
- Difficulty: Medium
- Cost: Cheap
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Pressure Cooker
- Cuisine: Italian
Ingredients
- dry fava beans (2 servings amount according to dietary plan)
- as needed water (double the volume of the fava beans)
- as needed salt
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Pressure Cooker
Preparation
Recommended Portions by Guidelines for Healthy Eating
– fresh, soaked, or canned legumes: 150 g;
– dry legumes: 50 g.
Amounts are always personal.
I usually prepare multiple servings to have a convenient stock to freeze.
Pour the dry fava beans onto a surface and carefully check them with your fingers, removing impurities or small stones.
– Wash and rinse the dry fava beans until the water is clear;
– Soak for 12 hours, changing the water a couple of times;
– Rinse the hydrated fava beans before cooking.Anti-waste Tips
Collect the water for watering plants or for other non-food uses.
The hydrated and cleaned fava beans are ready to be put in the pot.Premise
– Consult your model’s manual;
– Check that valves and gaskets are clean;
– Do not fill beyond the maximum limit indicated inside the pot.In the pressure cooker, pour:
– the fava beans;
– water double the volume of the fava beans;
close the lid.Cook on high heat until the valve emits the classic whistle and steam starts to come out.
Lower the heat and let it cook for about 10 more minutes.
Turn off the heat, open the valve, and wait for all the steam to escape.
Open the pressure cooker’s lid.Add the salt: now and not at the beginning of cooking to prevent the outer shell from hardening, making the legumes take longer to cook.
Your fava beans with skin are ready.
In the basic recipe to consume as a soup or use for the preparation of appetizers, first, second courses.
Use of Cooked Fava Beans with Skin
The fava beans with skin cooked this way should remain whole.In a saucepan pour the fava beans with skin, add water – 200 ml or more – and bring to a boil.
Stir to break down the fava beans until the desired consistency is reached.Plate and top with a drizzle of raw olive oil to enjoy them at their best.
Enjoy your meal!
The skins can be removed after cooking.
Or use shelled dry fava beans: in this case, you will get a fava bean puree.
Tips on Combining Legumes
The combination with pasta, rice, or other grains allows for better absorption of the proteins in legumes.
The cereals included in these dishes, in fact, compensate for the missing amino acids in legumes, allowing to obtain a complete amino acid pool.
Choose cereals preferably whole-grain.
To delve into the topic read the article by clicking the following link: Combining Legumes in the Diet.
FAQ (Questions and Answers)
Can diabetics eat fava beans?
The glycemic index of fava beans – GI 40 – is higher than that of other legumes and also increases with cooking.
In case of hyperglycemia, prediabetes, and diabetes cooked fava beans should, therefore, be consumed in moderation – always according to your dietary plan, ours includes them.
As Professor Enzo Bonora generally suggests, it is helpful to learn about the impact of each food on your blood sugar.Why soak fava beans?
Dry fava beans with skin always need to be soaked before cooking.
Soaking allows for the removal of antinutritional substances contained in legumes, making them more digestible.How to make fava beans more digestible?
The skins can be removed after cooking.
Or use shelled dry fava beans: in this case, you will get a fava bean puree.How to reduce fiber in legumes?
The skins can be removed after cooking.
Or use shelled dry fava beans: in this case, you will get a fava bean puree.
