The whole wheat pasta with fresh fava beans is a delicious spring soup.
The fresh fava beans are ‘pinched’, meaning they are stripped of the upper part of the skin by removing the stem, leaving them uncovered at the top, then stewed, and then the soup is prepared.
It is better to use small and tender fava beans so the skin is pleasant to eat; otherwise, with large and hard beans, it is advisable to remove the entire skin.
With skins or not? To each their own… we don’t mind them, and they add fiber!
Regarding the preparation time, consider:
• 1 hour for the preparation of pinched stewed fresh fava beans;
• 10 minutes for cooking the pasta.
If you use already stewed fresh fava beans, calculate only the pasta cooking time.
In the case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is removed.
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; 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: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- fresh fava beans (for 2 people)
- as needed onion (in chunks)
- 1 pinch garlic powder
- 1.7 oz water
- as needed water
- 1 vegetable broth cube (homemade)
- 1 sprig parsley
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 4.2 oz whole wheat spaghetti (broken)
- stewed fresh fava beans (2 servings)
- 6.8 oz water
- as needed tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Casserole with lid
Preparation
The guidelines for healthy eating mention the following standard portions:
• fresh, soaked, or canned legumes 150 g;
• dried legumes 50 g.
⇒ remember the weights are personal.
Fresh fava beans raw and cooked weight
From one kilogram of fresh fava beans [weight with pod], I obtained about 375 g of fresh fava beans [without pod].
Prepare the fresh fava beans following the procedure described for the stewed ‘pinched’ fresh fava beans or, if you already have them ready, take a double portion.
Extract the fresh fava beans from the pod.
‘Pinch’ the fava beans by removing the stem and leaving them uncovered at the top.
If you are not used to doing it with your fingers like grandmothers, use a knife and cut off a tiny piece of fava bean!Wash the fava beans under running water.
Peel the onion and remove the ends.
Cut the onion into chunks.In a hot pan, brown a dusting of garlic powder.
Add the onion and let it wilt for a few seconds.
Add 1.7 oz of water and wait for it to fry.Pour the fava beans into the pan and let them brown.
Add more water until a finger’s width above the fava beans, a vegetable broth cube and the parsley.Stew the fava beans for about 10 minutes and, if necessary, add more water.
Add salt and grind the pepper.Continue cooking for 30 to 60 minutes over low heat, taking care to:
• check the texture of the fava beans;
• add more water if necessary;
• stir to avoid the beans sticking to the bottom of the pot as they dry.The cooking time varies depending on:
• the size and freshness of the fava beans;
• the desired texture.Pushing the cooking results in a sort of puree that we call in Sicilian macco di fave fresche.
Heat the fava beans, if they are dry add at least 6.8 oz of water and bring to a boil.
Add a little tomato sauce, amount to taste, stir, and if necessary, adjust with salt.
In another pot, cook and drain the pasta.
In case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is removed.Meanwhile, bring the fava beans back to a boil.
Pour the pasta into the pot with the fava beans and blend.
Plate.
Add a drizzle of raw olive oil and grind the pepper.Your whole wheat pasta with fresh fava beans is ready.
Enjoy your meal!
Pairing with pasta, rice, or other grains allows better absorption of the legume proteins.
The grains in these dishes, in fact, compensate for the missing amino acids in legumes, allowing for a complete amino acid profile.
Choose preferably whole grains.
For further information: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it following the proportions and combinations indicated in your dietary plan.
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