Do you know dried fava beans? Do you eat boiled legumes? I love them for their strong flavor. Most people prefer peeled or shelled fava beans, but don’t miss the chance to eat them, as a side dish, with their skin because it is an incredible source of fiber. Properties and contraindications can be found here. You can find the plant and its characteristics on Wikipedia.
For cooking boiled fava beans in a pan or pressure cooker, follow the recipe below.
SEASON for #dried fava beans: available all year, fresh in spring and dried in summer.
- Difficulty: Easy
- Cost: Economical
- Rest time: 20 Hours
- Preparation time: 5 Minutes
- Portions: 6
- Cooking methods: Stovetop
- Cuisine: Healthy
- Energy 139.68 (Kcal)
- Carbohydrates 22.40 (g) of which sugars 1.88 (g)
- Proteins 8.94 (g)
- Fat 0.89 (g) of which saturated 0.19 (g)of which unsaturated 0.67 (g)
- Fibers 6.19 (g)
- Sodium 4.85 (mg)
Indicative values for a portion of 117 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Boiled Dried Fava Beans
Instead of garlic and dried bay leaves, try using a piece of Kombu seaweed
- 8.8 oz dried fava beans
- 3 cups water
- 1 clove garlic
- 2 leaves bay leaves (dried)
Tools
- Pressure Cooker
Boiled Dried Fava Beans
Soaking Dried Fava Beans
Soak the dried fava beans in a quart of cold water for at least 20 hours (and up to 2 days), changing the water a couple of times.
Once soaked, the fava beans will weigh about 21 oz, more than doubling their weight.
Cooking Dried Fava Beans
Cook the soaked fava beans, covered with cold water and with a clove of garlic and dried bay leaves:
– in a pressure cooker for 15 minutes from the whistle
– in a steel pan (or preferably earthenware) for at least 30 minutes or until the desired level of doneness is reached.
Once cooked, let them cool in their cooking water.
How to Store Boiled Fava Beans?
Boiled fava beans are stored in their cooking liquid (aquafaba).
Just before use, they are reheated, drained, and then seasoned as desired. Importantly, do not discard their aquafaba, it is rich in properties and great to add to minestrone, soup, or risotto broth.
If the remaining cooking water is scant and creamy, it can be reduced (if desired, add some sauce or tomato paste) and then serve the fava beans in sauce. Delicious!
– in the refrigerator, they keep for 4 days
– in the freezer (always in their cooking water) they last for up to 6 months
How to Pair Cooked Fava Beans?
– with chicory (or broccoli rabe) Pugliese style
– with potatoes, cooked in chunks along with the fava beans
– cook with your favorite seasonal vegetables (never add salt to the water)
– add tomatoes only towards the end of cooking, as they cook quickly and their acidity would make the fava bean skin tougher
– blend into a puree (with a food processor or Thermomix)
Recipes with Fresh Fava Beans
Recipes with Dried and Shelled Fava Beans
Soup with Fava Beans and Vegetables
How Long Should Dried Fava Beans with Skin Soak?
Whole dried fava beans should be soaked in cold water for a period ranging from 18 to 48 hours. It is necessary to change the water when bubbles form on the surface.
Why Do Bubbles Form in the Soaking Water of Legumes?
The bubbles that form in the soaking water of legumes are the result of gas release during the process. This phenomenon is common and related to the compounds present in legumes. Thoroughly rinsing legumes before cooking helps remove gases and improves their digestibility.
How Many Dried Fava Beans to Eat Per Day?
A portion of cooked dried fava beans that may be considered reasonable generally ranges between 3.5 and 5.3 oz. However, it is always advisable to adjust portions to individual caloric and nutritional needs.
