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Recipe: Fava beans with garlicBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/RE00055
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.
- 2 pounds fava (broad) beans, shelled (about 2 cups)
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 1/4 cup minced yellow onion
- 1 clove garlic, minced
- 1/2 cup vegetable stock, chicken stock or broth
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon chopped fresh flat-leaf (Italian) parsley
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
|Total fat||4 g||Total carbohydrate||18 g|
|Saturated fat||< 1 g||Dietary fiber||5 g|
|Monounsaturated fat||3 g||Protein||7 g|
|Protein and dairy||1|
|Meat and meat substitutes||1|
|Nuts, seeds and dry beans||1|
|Fats and oils||1|