I have noted how to cook fava beans in the basic recipe to consume them as a soup or use them for the preparation of appetizers, first courses, and seconds.
With soaking
Remember that dried legumes need to be soaked [12-24 hours] during which the water must be changed a couple of times, then rinsed well before cooking them.
Preparing fava beans requires a 12-hour soak.
Cooking without a pressure cooker in a regular pot.
For information about weight when raw and cooked, properties, and recommended pairings, read the article on dried fava beans weight raw and cooked.
I preferably purchase fava beans from local sources [Modica or Leonforte].
I prefer dried fava beans with skin but if I use a regular pot, I use peeled dried fava beans to obtain 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 increases with cooking.
In the case of hyperglycemia, prediabetes and diabetes, cooked fava beans should be consumed in moderation [always according to one’s dietary scheme, ours includes them].
As suggested in general by Professor Enzo Bonora
Important in any case, in the presence of diabetes, it is essential to build an experience on the impact of this and all other foods on blood sugar. This means measuring before and two hours after eating it. Possibly more than once to have 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.
- Difficulty: Easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- peeled dried fava beans (2 portions based on dietary scheme)
- 1 vegetable bouillon cube (homemade)
- as needed water
- as needed salt (at the end of cooking)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Colander
- 1 Bowl or salad bowl
- 1 Pot regular
- 1 Immersion Blender
Preparation
The guidelines for a healthy diet indicate the following standard portions:
• fresh, soaked, or canned legumes 150 g;
• dried legumes 50 g.
⇒ remember that the weights are personal.
I usually prepare more portions to have a small and convenient supply in the freezer.
Pour the dried fava beans onto a surface and check them carefully, removing any impurities and small stones.
• Wash and rinse the dried fava beans thoroughly until the water is clear;
• Soak the dried fava beans for 12 hours, changing the water a couple of times;
• Rinse the hydrated dried fava beans thoroughly before cooking.Anti-waste tips
• Use a colander to wash and rinse the fava beans;
• Collect the water used for watering plants or other non-food domestic uses.The hydrated and cleaned fava beans are ready to be put into the pot.
In a pot, pour:
• the fava beans;
• a vegetable bouillon cube [optional];
• Water twice the volume of the fava beans.Let cook over low heat for 20-40 minutes.
Watch out for foam formation and remove it with a slotted spoon.At the end of cooking*, add salt.
* to prevent the outer shell from hardening, making the legume cooking longer.If necessary, bring back to a boil, add more water if needed, and continue cooking the fava beans until the desired consistency is reached: a coarse puree or blend with an immersion blender.
Your peeled fava beans are ready.
In the basic recipe to consume as a soup or use for the preparation of appetizers, first, and main courses.
Serve.
Add a drizzle of raw olive oil to enjoy them at their best.Enjoy your meal!
Use of cooked peeled fava beans
Cooked peeled fava beans or fava puree thicken as they cool.
If necessary, add 100 ml of water and bring to a boil.
Stir until the desired consistency is reached again.Use peeled dried fava beans: you will obtain a fava bean puree.
You can cook peeled dried fava beans also in a pressure cooker:
• cooking peeled dried fava beans in a pressure cooker.
Cooking fava beans in a pressure cooker reduces cooking times.
Tips for pairing legumes
The combination with pasta, rice, or other grains allows for better absorption of the proteins in the legumes.
The grains included in these dishes compensate for the amino acids missing in legumes, providing a complete amino acid pool.
Choose grains preferably whole.
For further reading: how to pair legumes in the diet.
FAQ (Frequently Asked Questions)
Can diabetics eat fava beans?
The glycemic index of fava beans [GI 40] is higher than that of other legumes and increases with cooking.
In the case of hyperglycemia, prediabetes and diabetes, cooked fava beans should be consumed in moderation [always according to one’s dietary scheme, ours includes them].
As suggested in general by Professor Enzo Bonora
Important in any case, in the presence of diabetes, it is essential to build an experience on the impact of this and all other foods on blood sugar. This means measuring before and two hours after eating it. Possibly more than once to have 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.Why soak fava beans?
Fava beans always need to be soaked before cooking.
Soaking allows for the removal of antinutritional substances present in legumes, making them more digestible.How to make fava beans more digestible?
You can remove the skin after cooking, but considering the high fiber content, if it causes no discomfort, I suggest leaving it.
Or use peeled dried fava beans: in this case, you’ll get a fava bean puree.How to reduce legume fibers?
You can remove the skin after cooking, but considering the high fiber content, if it causes no discomfort, I suggest leaving it.
Or use peeled dried fava beans: in this case, you’ll get a fava bean puree.
