Broad Beans

Description :

Broad beans, also known as fava beans, are large, flat, green beans encased in thick pods. They have a slightly nutty, earthy flavour and a firm texture. Often enjoyed fresh or dried, Very popular in Mediterranean and Middle Eastern cuisines. When cooked, they can be used in soups, stews, salads, or mashed into spreads, adding depth and richness to various dishes.

Health Benefits from eating Broad Beans :

Rich in fibre, which aids digestion and promotes gut health. Additionally,  high in vitamins such as folate, which is important for cell function, and vitamin K, which supports bone health. Their antioxidant content helps protect against oxidative stress, while the high potassium levels support heart health by helping regulate blood pressure.

How to Preparing your Broad Beans :

Start by removing them from their pods. Gently squeeze the pods to release the beans. For fresh broad beans, blanch them in boiling water for 2-3 minutes, then transfer to ice water to cool. Peel off the tough outer skin of each bean for a tender texture. You can then cook them in your preferred method, such as steaming, sautéing, or adding them to soups or salads.

Here’s a simple and delicious recipe for Broad Bean and Garlic Stir-Fry:

Ingredients:

• 400g fresh broad beans (shelled and peeled)
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 small onion, finely chopped
• 1/2 tsp dried thyme (or fresh, chopped)
• Salt and pepper, to taste
• 1 tbsp lemon juice (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Bring a pot of salted water to a boil. Add the broad beans and cook for 2-3 minutes. Drain and rinse under cold water. Peel off the tough outer skins to reveal the tender beans inside.
2.  In a pan, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
3. Add the blanched broad beans to the pan and stir well. Sprinkle with thyme, salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until the beans are heated through and slightly golden.
4. Drizzle with lemon juice (optional) for a fresh burst of flavour. Garnish with fresh parsley.
5. Enjoy the broad beans as a side dish, or toss them into a salad or pasta.

Here’s a refreshing recipe for Broad Bean Salad:

Ingredients:

• 400g fresh broad beans (shelled and peeled)
• 1 small red onion, finely chopped
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp white wine vinegar
• Salt and pepper to taste
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Bring a pot of salted water to a boil. Add the broad beans and cook for 2-3 minutes. Drain and rinse under cold water. Peel off the tough outer skins to reveal the tender beans inside.
2. In a large bowl, combine the blanched broad beans, chopped red onion, cucumber, cherry tomatoes, mint, and parsley.
3.  In a small bowl, whisk together the olive oil, lemon juice, white wine vinegar, salt, and pepper.
4.  Pour the dressing over the salad and toss gently to combine.
5.  If using, sprinkle crumbled feta cheese on top before serving.