July 17, 2023 · Written by Foodtolive Team

How to Cook Dried Fava Beans

Welcome to our comprehensive guide on the wonders of dried fava beans. In this blog post, we will delve into the world of fava beans, exploring what they are, their health benefits, and how to cook them to perfection. Whether you’re a seasoned cook or new to the world of fava beans, this blog post will provide you with valuable insights, cooking techniques, and delicious recipe ideas to make the most out of these nutritious legumes.

how-to-cook-fava-10-web-updWhat are Fava Beans?

Fava beans, also known as broad beans, are a nutritious legume with a rich history dating back thousands of years. These beans have a distinct earthy flavor and buttery texture, making them a versatile ingredient in various cuisines around the world. Fava beans are high in protein, fiber, vitamins, and minerals, making them an excellent choice for a healthy diet.

Health Benefits of Dried Fava Beans:

High in protein: Fava beans are a great plant-based source of protein, making them an ideal choice for vegetarians and vegans.
Rich in fiber: The high fiber content in fava beans supports digestive health and aids in maintaining healthy cholesterol levels.
Nutrient-dense: Fava beans are packed with essential vitamins and minerals like folate, iron, manganese, and potassium.
Low in fat: Fava beans are naturally low in fat, making them a nutritious addition to a balanced diet.

how-to-cook-fava-0-web-updHow to Cook Dried Fava Beans:

Cooking Dried Fava Beans requires a few easy steps. Here’s a basic recipe to get you started:

  1. Rinse 1 cup of dried fava beans thoroughly under running water.
  2. Place the beans in a large bowl and cover them with water. Add enough water to cover the beans by a few inches. Let the beans soak overnight or for at least 8 hours.
  3. Rinse and drain the soaked beans and transfer them to a large pot.
  4. Add water. Use approximately three cups of water for every cup of dried beans. Add 1 tsp salt.
  5. Bring the water to a boil and then reduce the heat to a simmer.
  6. Cook the beans for about 45 minutes to 1 hour or until they are tender but not mushy. You can check their doneness by tasting them periodically.

To Peel or Not to Peel:

Fava beans have a thick outer skin that can be removed, but it’s a matter of personal preference. Peeling the beans can be time-consuming but results in a smoother texture. However, leaving the skin on adds a slight chewiness to the dish. You can try both methods and see which you prefer.

how-to-cook-fava-02-web-updWays to Use Fava Beans:

Fava beans are incredibly versatile and can be used in a variety of delicious dishes. From traditional stews and hearty soups to creamy spreads and vibrant salads, there are numerous ways to incorporate fava beans into your culinary creations. They can also be sprouted for added texture and used as a nutritious addition to salads, sandwiches, and wraps. The creamy texture and nutty flavor of fava beans make them a versatile ingredient that can be seasoned with a variety of herbs and spices to suit your taste preferences.

How to Sprout Fava Beans:

Fava bean sprouts are not only a delightful addition to your culinary adventures but also offer numerous health benefits. Sprouting fava beans unlocks their full potential, providing a fresh and nutritious twist to your meals.

INSTRUCTIONS:

  1. Yields approximately 3 cups of sprouts. Prep 3 tbsp of beans, then transfer into a bowl or into your sprouter. Add 2-3 times as much cool (60°-70°) water. Mix beans up to assure even water contact for all.
  2. Allow beans to soak for 6-12 hours. Empty the beans into your sprouter (if necessary). Drain off the soak water. Rinse thoroughly with cool (60°-70°) water. Drain thoroughly!
  3. Set your sprouter anywhere out of direct sunlight and at room temperature (70° is optimal) between rinses. Ensure sufficient air-circulation is provided.
  4. Rinse and drain again every 8-12 hours for 3 days. Enjoy your homemade sprouts!

how-to-cook-fava-03-web-updFava Bean Flour

Another way to use dried fava beans is to grind them into flour. Fava bean flour is a nutrient-dense ingredient that offers a range of health benefits. It is high in protein, dietary fiber, and essential minerals such as iron, folate, and magnesium. Incorporating fava bean flour into your diet can help support muscle growth and repair, promote satiety, and contribute to overall nutritional balance. Alternatively, save time and effort by choosing our USDA Organic Fava Bean Flour, ready to use for all your culinary needs.

Recipe Ideas:

Here are a few recipe ideas to inspire you to use dried fava beans in your cooking:

Roasted Fava Beans:

INGREDIENTS:

how-to-cook-fava-05-webINSTRUCTIONS:

  1. Preheat your oven to 400°F (200°C).
  2. Rinse fava beans and pat them dry with a towel.
  3. In a bowl, toss the fava beans with olive oil, paprika, granulated garlic, cumin, salt, and pepper until they are evenly coated.
  4. Spread the seasoned fava beans in a single layer on a baking sheet.
  5. Roast in the preheated oven for 20-25 minutes, or until the beans are crispy and slightly browned, stirring once or twice during cooking.
  6. Remove from the oven and let them cool slightly before serving. These roasted fava beans make a fantastic crunchy snack on their own or as a topping for salads or soups.

Fava Bean and Spinach Stew:

INGREDIENTS:

  • 2 cups fava beans, soaked overnight and cooked
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • 4 cups fresh spinach leaves
  • 1 can diced tomatoes
  • 1 tsp cumin powder
  • ½ tsp paprika
  • ¼ tsp cayenne pepper
  • Salt and pepper, to taste
  • Fresh lemon wedges for serving

how-to-cook-fava-stew-recipe-web-updINSTRUCTIONS:

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.
  3. Stir in the spinach leaves and cook until wilted.
  4. Add the cooked fava beans, diced tomatoes, cumin, paprika, cayenne pepper, salt, and pepper. Stir well to combine.
  5. Bring the stew to a simmer and let it cook for 15-20 minutes, allowing the flavors to meld.
  6. Serve the fava bean and spinach stew in bowls, accompanied by fresh lemon wedges for squeezing over the stew before eating.

Fava Bean Soup:

INGREDIENTS:

  • 1 cup dried fava beans, soaked overnight
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 bay leaf
  • 1 tsp dried thyme
  • 1 tsp cumin powder
  • Salt and pepper, to taste
  • Fresh parsley, chopped

how-to-cook-fava-soup-recipe-webINSTRUCTIONS:

  1. In a large pot, heat a tbsp of olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent and fragrant.
  2. Add the diced carrots, celery, and tomato to the pot and continue sautéing for a few minutes until slightly softened.
  3. Add drained and rinsed fava beans to the pot along with the vegetable broth.
  4. Add the bay leaf, dried thyme, cumin powder, paprika, and cayenne pepper. Season with salt and pepper to taste. Stir well to combine.
  5. Bring the soup to a boil, then reduce the heat to low. Cover the pot and simmer for about 45 minutes to 1 hour, or until the fava beans are tender and cooked through.
  6. Remove the bay leaf from the soup. Use a potato masher or the back of a spoon to mash some of the beans in the pot. This will help thicken the soup and add a creamy texture.
  7. Simmer for an additional 10 minutes, or until the vegetables are tender.
  8. Serve the flavorful fava bean soup hot, garnished with fresh chopped parsley.

Fava Bean and Herb Quinoa Salad:

INGREDIENTS:

  • 1 cup fava beans, soaked overnight and cooked
  • 1 cup quinoa, cooked
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp fresh mint, chopped
  • Juice of 1 lemon
  • 2 tbsp extra virgin olive oil
  • Salt and pepper, to taste

how-to-cook-fava-salad-recipe-webINSTRUCTIONS:

  1. In a large bowl, combine the cooked fava beans, cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, and mint.
  2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the dressing.
  3. Pour the dressing over the salad ingredients and toss to combine.
  4. Adjust the seasoning if needed.
  5. Let the salad sit for a few minutes to allow the flavors to meld.

Fava Bean Dip:

INGREDIENTS:

  • 2 cups fava beans, soaked overnight and cooked
  • 3 cloves of garlic, minced
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 2 tbsp extra virgin olive oil
  • ½ tsp cumin powder
  • Salt and pepper, to taste
  • Optional toppings: chopped fresh parsley, drizzle of olive oil, paprika

how-to-cook-fava-dip-recipe-webINSTRUCTIONS:

  1. In a food processor or blender, add the cooked fava beans, minced garlic, tahini, lemon juice, olive oil, cumin, salt, and pepper.
  2. Process the mixture until smooth and creamy. If needed, add a tbsp or two of water to achieve your desired consistency.
  3. Taste and adjust the seasoning if necessary, adding more salt, lemon juice, or spices according to your preference.
  4. Transfer the dip to a serving bowl. Optional: Drizzle a little olive oil on top of the dip and sprinkle with chopped fresh parsley for added flavor and presentation.
  5. Serve the fava bean dip with pita bread, pita chips, crackers, or cut vegetables like carrot sticks, cucumber slices, or bell pepper strips. It’s also a delicious spread for sandwiches or wraps.

Now that you have a better understanding of fava beans and how to cook them, you can confidently incorporate these nutritious legumes into your culinary repertoire. Experiment with different recipes and explore the versatility of fava beans.