Whole wheat pasta and fresh fava beans with wild fennel is a creamy version of pasta with fresh fava beans.
The fresh fava beans are pinched, meaning they are deprived of the upper part of the skin by removing the stem and leaving them uncovered at the top, then stewed and wild fennel previously blanched is added.
It’s better to use small and tender beans so that the skin is pleasant to eat; otherwise, in the case of large and hard beans, it is advisable to remove all the skin.
With or without skins? De gustibus … we don’t mind them and they add fiber!
Regarding the preparation time, consider:
• 1 hour for preparing the pinched stewed fava beans;
• 10 minutes for cooking the pasta.
If you use already stewed fresh fava beans, consider only the pasta cooking time.
Can diabetics eat fava beans?
The glycemic index of fava beans [GI 40] is higher compared to other legumes and increases with cooking; therefore, in case of diabetes, cooked fava beans should be consumed in moderation [and always according to your dietary plan, ours includes them].
- Difficulty: Easy
- Cost: Economical
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- fresh fava beans (for 2 people)
- to taste onion (chopped)
- 1 pinch garlic powder
- 50 ml water
- to taste water
- 1 vegetable bouillon cube (homemade)
- 1 sprig parsley
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 120 g whole wheat square spaghetti
- stewed fresh fava beans (2 servings)
- to taste wild fennel (blanched)
- 2 g garlic, oil & chili pepper seasoning
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Casserole with lid
- 1 Immersion Blender
- 1 Frying Pan non-stick
Preparation
The guidelines for healthy eating include the following standard portions:
• fresh, soaked or canned legumes 5.3 oz;
• dried legumes 1.8 oz.
⇒ remember that the weights are personal.
Fresh fava beans raw and cooked weight
From one kilo of fresh fava beans [weight with pod] I obtained 13 oz of fresh fava beans [without pod].
Prepare the fresh fava beans following the procedure described for the stewed fresh fava beans pinched or, if you have them ready, take a double portion.
Remove the fava beans from the pod.
“Pinch” the beans, that is, remove the stem, leaving them uncovered at the top.
If you’re not practiced at doing it with your fingers like grandmothers do, use a knife and cut away just a small part of the bean!Wash the beans under running water.
Peel the onion and remove the ends.
Cut the onion into pieces.In a hot casserole, brown a dusting of garlic powder.
Add the onion and let it wilt for a few seconds.
Add 50 ml of water and wait for it to fry.Pour the fava beans into the casserole and let them brown.
Add more water to cover one finger above the beans, a vegetable bouillon cube and the parsley.Stew the beans for about 10 minutes and, if necessary, add more water.
Add salt and grind the pepper.Continue cooking for 30 to 60 minutes on low heat, being careful to:
• check the consistency of the beans;
• add more water if necessary;
• stir to prevent the beans from sticking to the bottom of the pot as they dry out.The cooking time varies according to:
• the size and freshness of the beans;
• the desired consistency.By extending the cooking, a sort of puree is obtained, which in Sicilian we call macco of fresh fava beans.
Warm up the beans, add the previously blanched wild fennel, and incorporate.
Check the consistency and decide based on taste whether to blend part of it with an immersion blender.
In a hot pan, heat the pasta seasoning with garlic, oil & chili.
Add beans and wild fennel and let them brown for a few minutes.
Mix and turn off the heat.Cook the pasta, rinse it under running water, and drain it.
Meanwhile, warm the seasoning.Pour the pasta into the pan with the seasoning and mix.
Off the heat, add a drizzle of raw oil and mix.Plate.
Your whole wheat pasta and fresh fava beans with wild fennel is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals 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 for a complete amino acid pool.
Choose cereals preferably whole grain.
To learn more: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it in respect of the proportions and combinations indicated in your diet plan.
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