Learn how to cook fava beans with this comprehensive guide! We’re reviewing the essentials of fava beans, how to select them, preparation, and post-cooking storage. Plus, find bonus tips on cooking dried fava beans!
Fava Beans 101
Fava beans, or broad beans, are a member of the legume family and a staple in Mediterranean and Middle Eastern dishes. Known for their buttery texture and slightly nutty flavor, they make a delicious addition to salads, stews, dips like ful medames, and other Mediterranean recipes.
They are unique from other legumes with their distinctively large size and bright green color. Plus, these nutrient-rich beans are a great source of protein, fiber, vitamins, and minerals. So, let’s dive into how to cook fava beans!
How to Select Fava Beans
Before you learn how to cook fava beans, you need to know how to pick them out! Keep the following tips in mind:
- Look for Freshness: Seek out pods that are firm, crisp, and have a bright green color.
- Weight Matters: Choose pods that feel heavy, indicating well-developed beans inside.
- Avoid Imperfections: Avoid pods with too many bulges or brown spots, which indicate they might be overripe.
How to Cook Fava Beans (From Fresh)
Preparing fresh fava beans differs slightly from their dried counterparts. Unlike dried beans, fresh fava beans don’t require soaking. Here’s a step-by-step guide to cooking them perfectly:
Remove the pods
First, you’ll need to remove the fibrous outer pod since it’s tough and inedible. You can break the tip off the stem end and peel it down the pod or use a paring knife to make a shallow slit down one of the seams. Then, open the pod and remove the beans tucked inside.
Blanch the Beans
Bring a pot of water to a boil and add the beans. Blanch them for a quick 60 seconds for firm fava beans or 3-5 minutes for more tender beans. This whole process makes the second peeling the inner skin off much easier.
Ice Bath
Immediately transfer the blanched beans to an ice bath for the same amount of time as the blanching. This stops the cooking process and preserves their bright green color.
Peel the skins
Once cooled, peel the light skin off the fava beans. Gently pinch each one between your thumb and forefinger to remove the tough skin and reveal the tender, bright green bean inside.
Cooking
Now, you can cook the peeled beans to your preference using one of these methods:
- Sautéing: For a quick side dish, sauté the peeled beans in a pan with a bit of olive oil and your choice of seasonings for about 5-10 minutes.
- Steaming: Steaming is another healthy option, similar to edamame. Let the peeled beans steam for about 5-10 minutes until warm.
- As-is: Leave the beans as-is after blanching them, and add them to salads, soups, stews, or sauces. You can even try making fresh fava bean hummus!
How to Cook Fava Beans (From Dried)
I recommend soaking dried fava beans to reduce their cooking time and improve digestibility. It’s best to leave them overnight in room-temperature water, covering them with at least 4 inches of water since they will expand as they soak.
Add the soaked and drained beans to an Instant Pot, slow cooker, or stockpot. Ensure the beans are covered by at least 2-3 inches of water so they remain submerged throughout cooking.
Cook the beans for 20-30 minutes on high in the Instant Pot, 2-3 hours in the slow cooker, or 45-60 minutes on the stovetop. Note that the water level doesn’t reduce as much in a slow cooker, so less water is needed than the other two methods.
Tips
- Size Matters: As a general rule of thumb, stick to smaller fava bean pods. They are typically sweeter and more tender than large pods.
- Peeling Technique: Be gentle while pinching the beans to prevent mushing them.
- Don’t Overcrowd While Blanching: When blanching, avoid overcrowding the pot. This ensures even cooking and easy peeling. Work in batches if necessary.
Storing & Reheating
Cooked fava beans make a great addition to a variety of recipes, so you’ll definitely want to keep them kicking around. Here’s how to store them properly:
- Fridge: Keep cooked beans in an airtight container in the fridge for up to a week.
- Freezer: Freeze peeled beans in a single layer before transferring them to a freezer bag for long-term storage. Remember to label the bag for reference!
- Reheating: Gently reheat the beans in a pan over low heat or add them to warm dishes. Avoid microwaving them as it can alter their texture.
How to Use Fava Beans
Fava beans are incredibly adaptable in numerous dishes. Here are some of my favorites:
- Coconut Kidney Bean Curry (With Fava Beans)
- Black Bean Chili (With Fava Beans)
- Vegetarian Chili
- Tempeh Chili
- White Bean Chili
- Homemade Hummus (With Fava Beans)
FAQs
They should be tender and bright green. Taste a few to ensure they’re cooked to your preference.
Yes, overcooking can cause them to become too soft and lose their texture. Monitor them closely towards the end of cooking.
Yes, peeling fava beans after blanching is necessary. The outer skin can be tough and best removed to reveal the tender, edible part of the bean. Blanching them makes the peeling process much easier.
Ingredients
- 1 pound fava beans fresh
- water as needed for boiling and chilling
- 1 tsp salt for seasoning water
- ice for chilling
Instructions
- Open Pods: Remove the fibrous outer pod since it's tough and inedible. You can break the tip off the stem end and peel it down the pod or use a paring knife to make a shallow slit down one of the seams. Then, open the pod and remove the beans tucked inside.
- Blanch: Bring a pot of water to a boil and add the beans. Blanch them for a quick 60 seconds for firm fava beans or 3-5 minutes for more tender beans.
- Ice Bath: Immediately transfer the blanched beans to an ice bath for the same amount of time as the blanching. This stops the cooking process and preserves their bright green color.
- Peel: Once cooled, peel the beans. Gently pinch each one between your thumb and forefinger to remove the outer skin to reveal the tender, bright green bean inside.
Cooking Options
- Sautéing: For a quick side dish, sauté the peeled beans in a pan with a bit of olive oil and your choice of seasonings for about 5-10 minutes.
- Steaming: Steaming is another healthy option, similar to edamame. Steam the peeled beans for about 5-10 minutes until warm.
- As Is: Leave the beans as-is after blanching them, and add them to salads, soups, stews, or sauces. You can even try making fresh fava bean hummus!
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