The versatility and incredible health benefits of fava beans explain why fitness enthusiasts are obsessed with them
Fava beans are now an integral part of major food trends and are venerated around the world. Why because their high protein content and gradual release of energy make them ideal for a mid-day snack, favourite soup ingredient, and even a side dish to heavy meals. Chefs have been keen on sharing their take on the ingredient while celebrity restaurateurs have done their bit to elevate fava beans on a sacred pedestal. Rich in nutrients, L-dopa, minerals, zinc, potassium, and folate, without any regulated fat and cholesterol, fava beans are highly prescribed by doctors and nutritionists.
Fava beans are having a moment right now. Vicia faba has its origins in Israel. The sweet and mild grassy flavour lends it a curious touch. Dating back to some 10,000 years, fava beans were later hailed for being the ancient first crop introduced by the Neolithic farmers in Britain and assimilated into daily diet for being an inexpensive option of complex carbohydrates and protein.
Rich Source of Energy: Vitamin B and folate present in fava beans are crucial for energy metabolism. These elements also help with red blood cell production therefore helping with generating energy.
Prevention against Osteoporosis: Fava beans are replete with manganese which helps with bone mass and prevention against osteoporosis.
Immunity Boost: Fava beans have an optimum amount of copper which maintains a healthy number of white blood cells which destroys free radicals and preserves strong immunity.
Maintain Heart Health: For treating cardiovascular ailments and promoting functionality and health, fava beans are useful as they lower BP levels and bad cholesterol levels in the blood.
The season’s first produce of fava beans brings along with a distinct flavour that lingers on. These are usually grilled. The tender pods get a delish charred taste on the grill. After peeling the beans, you will find a smoky and tender flavour. The beans are then fried with vinegar and garlic and served as a side dish or stuffed under bread. Often the fava beans are poached in butter and lemon. Some peppery olive oil is sprinkled on top. It serves as a low-maintenance Mexican bruschetta.
Sauteed fava beans could be a quick fix if you are looking for some different yet healthy lunch options. You would need fresh dill, garlic, onions, olive oil, and, of course, fresh fava beans for this dish. Sautee onions and garlic. Add the shelled beans and tomatoes and cook. Sprinkle salt and sugar, and add a dash of water. Continue cooking. When done, garnish by adding chopped dill, red pepper flakes, and lemon slices.
Cook some chopped onions in olive oil. When you see a brown tint, add fine-chopped garlic, smoked paprika, and ground black pepper. Reduce the heat and keep stirring. Add fava beans and some other veggies. Cover with a lid for ten minutes. Once it is sauteed well, sprinkle some fresh parsley and it is ready to be served with bread.
For snacks, fava beans are roasted till they are all crispy and crunchy. These serve as a hearty appetiser and even as a salad topper. Dried fava beans are seasoned with herbs and spices. Drizzle over olive oil and add some salt. Mix well before roasting them for about 40 minutes. Make sure they are crispy, and if not, put them back in the pan to stir some more.
