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Health Information Library Recipes Fava beans with garlic

Fava beans with garlic

Nutrition Facts

Serving Size About 1/2 cup
Calories 80

Amount Per Serving
Monounsaturated fat 2.5 g
Saturated fat 0.5 g
Total fat 4 g
Sodium 190 mg
Cholesterol 0 mg
Dietary fiber 2.5 g
Protein 3 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Choose young fava beans in pods no fatter than your little finger. This simple recipe lets their flavor shine.

Ingredients

(Serves 4)
  • 2 pounds fava (broad) beans, shelled (about 2 cups)
  • 1 tablespoon olive oil
  • 1/4 cup minced yellow onion
  • 1 clove garlic, minced
  • 1/2 cup unsalted vegetable stock, chicken stock or broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh flat-leaf (Italian) parsley

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the fava beans and cook for 2 minutes. Drain and rinse immediately with cold water to stop the cooking.

NOTE: If you are using more mature fava beans in pods you may need to remove each bean's skin. 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 salt and pepper. Sprinkle with the parsley and serve immediately.

Last Updated: September 15th, 2016