The creamy pasta with fava beans and sweet pepper is an irresistibly creamy dish that reminds me of our trip to Basilicata among the Lucanian flavors.
Sweet Pepper
The sweet pepper is a Lucanian specialty made with a pepper typical of the Potenza and Matera territories, dried and selected, then fried to become irresistibly crunchy.
In Basilicata, I discovered sweet peppers and tasted the pasta with mashed dried fava beans and crumbled sweet peppers, which I replicated in the version pasta with mashed fresh fava beans and crumbled sweet peppers.
Try them both!
FAVA BEANS AND DIABETES
– Can diabetics eat fava beans?
The glycemic index of fava beans [GI 40] is higher than other legumes and increases with cooking.
In cases of hyperglycemia, prediabetes and diabetes cooked fava beans should be consumed in moderation [according to your dietary plan, ours includes them].
As Professor Enzo Bonora generally suggests
It’s important, in any case with diabetes, to build an experience on the impact of this and all other foods on blood sugar. It means measuring before and two hours after eating it. If possible, more than once for more reliable information. If the glycemic increase is contained [less than 50 mg], you can give a “green light” to that type of food. Otherwise, it’s better to avoid it.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Fresh fava beans raw and cooked weight
From one kilo of fresh fava beans [weight with pods], I obtained about 375 g of fresh fava beans [without pods].
- 4.2 oz whole wheat caserecce
- fresh fava beans (2 servings according to dietary plan)
- 1 sweet pepper (already fried)
- 4 parsley stems
- 100 ml of water (+ another 100 ml)
- 1 vegetable stock cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 dash extra virgin olive oil (raw)
Suggested Tools
- 1 Saucepan
- Colander
- 1 Measuring Cup graduated
- 1 Pan
- 1 Immersion Blender with cup
- 1 Pot
Preparation
The guidelines for healthy eating report the following standard portions:
• fresh, soaked or canned legumes 150 g;
• dried legumes 50 g.
⇒ remember that the weights are personal.
Remove the fresh fava beans from the pod and wash them under running water.
Bring the water to a boil in a saucepan.
Add the fava beans and blanch them for a few seconds.
Drain the fava beans and spread them on a kitchen towel, let them dry and cool for about a minute.Remove the skins.
Wrap a sweet pepper in a sheet of baking paper, and with the help of a mortar or meat tenderizer and cutting board, crush it into coarse pieces.
In a pan, add the previously blanched and peeled fava beans, turn on the heat, and quickly sauté.
Add:
• parsley stems;
• a vegetable stock cube dissolved in 100 ml of water;
and mix.
Let simmer until reduced, then remove the parsley stems.Transfer half of the fava beans to a tall narrow glass, add 100 ml of water, and blend with an immersion blender until you get a velvety green fava bean cream.
Add the fava bean cream back into the pan and mix with the whole fava beans.Add the salt and grind the pepper and mix.
Add half of the crumbled sweet pepper and incorporate.
Cook the pasta, rinse it under running water and drain it.
Meanwhile, heat the fava bean and sweet pepper cream.Add the pasta to the pan with the fava bean and sweet pepper cream and mix.
Off the heat, drizzle with a dash of oil and mix.Plate it.
Add the remaining crumbled sweet pepper.Your creamy pasta with fava beans and sweet pepper is ready.
Enjoy your meal!
• creamy pasta with fava beans and sweet pepper with shelled dried fava beans.
Tips on pairing legumes
The combination with pasta, rice or other cereals allows for better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the missing amino acids in the legumes, allowing for a complete amino acid pool.
Preferably choose whole grains.
For more information: how to pair 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 increases with cooking.
In cases of hyperglycemia, prediabetes and diabetes cooked fava beans should be consumed in moderation [always according to your dietary plan, ours includes them].
As Professor Enzo Bonora generally suggests
It’s important, in any case with diabetes, to build an experience on the impact of this and all other foods on blood sugar. It means measuring before and two hours after eating it. If possible, more than once for more reliable information. If the glycemic increase is contained [less than 50 mg], you can give a “green light” to that type of food. Otherwise, it’s better to avoid it.How to make fava beans more digestible?
It’s better to use small and tender fava beans; in any case, in this preparation, the fava beans are peeled and blended.
How to reduce the fiber in legumes?
It’s better to use small and tender fava beans; in any case, in this preparation, the fava beans are peeled and blended.
What is sweet pepper?
The sweet pepper is not a variety of pepper but a Lucanian specialty made with a pepper typical of the Potenza and Matera territories, dried and selected, then fried to become irresistibly crunchy.
Why is sweet pepper so expensive?
Unfortunately, it is not easily available as it is a niche product, but it can be ordered online.
