Broad Beans 3 Ways

Broad beans, also known as fava beans, are in season at the moment and they are just delicious!

One of my lovely clients brought in this bag full of home-grown broad beans…

To prepare broad beans you need to double-shell them.  First remove them from the pod…

Then blanch them in boiling water for 2 minutes, refresh them in cold water, and ‘pop’ them out of their greyish outer coat…

To reveal the bright green delicious beans…

Then you get to use them however you like…

I have to say that they really are worth all the trouble!

Broad beans are a legume, an excellent source of vegetarian protein, high in fibre and packed with vitamins, minerals and disease-fighting phytonutrients.  When compared to other legumes, they are lower in calories than black beans, chickpeas and kidney beans, yet they deliver just as much fibre, folate, calcium, magnesium and iron and like all legumes, are virtually fat free.

Broad beans are particularly high in fibre.  1 cup (170g) has 12g fibre, which is more than 1/3 of what we need to eat every day!

A high fibre intake can:

• treat and prevent constipation, haemorrhoids and diverticulosis
• decrease blood cholesterol levels
• protect against certain forms of cancer
• increase satiety (feeling full) to help control weight
• and improve immune health

Consuming a variety of fibre is suggested to gain the maximum benefits of a high-fibre intake.  Plant foods like broad beans are rich in different types of fibre, such as pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fibre.

Most importantly, broad beans taste great.

So now you know why you should be eating them, here are 3 quick and easy ways to enjoy delicious, healthy broad beans…

This salad teamed perfectly with our quinoa and zucchini burgers (I will post that recipe soon) for a scrumptious Meat free Monday meal…

Rocket, Bean and Mint Salad with Goat’s Cheese

Serves 2

• 4 cups (80g approx.) rocket, washed and dried
• 1/4 cup mint leaves, roughly torn
• 1 1/2 cups (160g) green beans, steamed for 3-4 minutes, then refreshed in cold water
• 3/4 cup (130g) shelled broad beans
• 1/4 cup (50g) marinated goat’s cheese
• 1 tablespoon oil from goat’s cheese, or extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• Salt and pepper, to taste

Directions:

1. Line a serving platter with rocket leaves, sprinkle with mint leaves then scatter the green beans and broad beans over
2. Dollop marinated goats cheese evenly over the top
3. Whisk together oil and lemon juice and drizzle over the salad
4. Season as desired, and enjoy

Per Serve:  882kJ or 210 calories; P 11g Fat 14g SFat 3.8g CHO 8g Fibre 6g

These three simple ingredients made a delicious vegetable side; the perfect accompaniment for pan fried salmon with roasted sweet potato…

Sautéed Leeks with Broad Beans and Green Beans

Serves 2

• 2 teaspoons extra virgin olive oil
• 1 small leek, sliced and washed well
• 1 cup (170g) shelled broad beans
• 1 1/2 cups (160g) green beans
• Salt and pepper to taste

Directions:

1. Heat a frypan over medium-low heat.  When hot add the oil and sliced leek.
2. Sautee for 10 minutes, stirring frequently, until leek softens and starts to brown.
3. Meanwhile, steam green beans for 3 minutes or until cooked.
4. When the leek is cooked, add the broad beans and cooked green beans.  Mix well and allow to heat through.
5. Season and serve

Per Serve:  551kJ or 131 calories;  P 8g Fat 5g SFat 0.7g CHO 9g Fibre 7g

This bruschetta made a very tasty weekend lunch…

Broad Bean Bruschetta

Serves 2

• 3/4 cup (130g) shelled broad beans
• 1 tablespoons finely chopped fresh mint
• 1 tablespoon  finely chopped fresh parsley and/or coriander
• 1 teaspoon lemon zest
• 2 teaspoons freshly squeezed lemon juice
• salt and pepper
• 1 1/2 tablespoons extra virgin olive oil
• 4 slices sourdough rye (or other bread of choice)
• 1-2 cloves garlic

Directions:

1. Coarsely chop the broad beans and put into a bowl.
2. Add mint, parsley/coriander, lemon zest, lemon juice, 2 teaspoons olive oil, a pinch of salt and grind of pepper and mix thoroughly.
3. Toast the sourdough slices until lightly browned.
4. Brush each slice with the remaining 1 tablespoon olive oil, then rub each slice with the cut side of a halved garlic clove.
5. Top each bread slice with 1/4 of the bean mixture and serve.

Per Serve (2 slices):  1229kJ or 293 calories; P 9g Fat 15g SFat 2g CHO 27g Fibre 6g