Recipe: Fava beans with garlic

Dietitian's tip: Once removed from the pods, fava beans are blanched to remove their thin but tough outer skins. This simple recipe lets their flavor shine.

   

Ingredients

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the fava beans and 1/4 teaspoon of the salt and cook for 2 minutes. Drain and rinse immediately with cold water to stop the cooking. To remove the skins, pinch each bean on the side opposite where it was attached to the pod; the bean should slip easily from the skin. Remove and discard the outer skins. Set the beans aside.

In a large saucepan with a tightfitting lid, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the fava beans and stock and bring to a boil. Reduce the heat to low, cover and simmer, shaking the pan gently from time to time, until the beans are tender, about 15 minutes.

Season with the remaining 1/4 teaspoon salt and the pepper. Sprinkle with the parsley and serve immediately.

Nutritional Analysis

(per serving)

Calories	130	Monounsaturated fat	3 g
Protein	7 g	Cholesterol	0 mg
Carbohydrate	18 g	Sodium	293 mg
Total fat	4 g	Fiber	5 g
Saturated fat	< 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Meat and meat substitutes	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Nuts, seeds and dry beans	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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