Braised Fava Beans
Delight in the rustic flavors of Mediterranean-inspired Braised Fava Beans, a comforting dish that showcases tender, slow-cooked fava beans infused with garlic, onion, and earthy bay leaf. This wholesome recipe combines the richness of olive oil with the brightness of fresh parsley, zesty lemon juice, and a hint of citrusy lemon zest for a well-rounded flavor profile. Perfect as a hearty side dish or a light vegetarian main, these braised fava beans are simmered to perfection in vegetable stock, ensuring a melt-in-your-mouth texture. Quick to prepare and easy to customize, this dish is ideal for springtime meals when fresh fava beans are in season. Serve it warm with crusty bread or as part of a vibrant Mediterranean spread for an unforgettable dining experience!
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Recipe Information
Ingredients
- 500 grams fresh fava beans (shelled)
- 3 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 250 ml vegetable stock
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 1 bay leaf
Instructions
Prepare the fava beans by shelling them. If desired, blanch them in boiling water for 1 minute and remove the outer skins for a more tender texture.
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 5-7 minutes, or until the onions are softened and translucent.
Stir in the minced garlic and cook for another 1 minute, stirring frequently to prevent burning.
Add the shelled fava beans, vegetable stock, salt, pepper, and bay leaf to the pan.
Bring the mixture to a gentle simmer, then reduce the heat to low and cover the pan with a lid.
Cook for 30 minutes, stirring occasionally, until the fava beans are tender and the liquid is absorbed. If necessary, add a splash more vegetable stock to prevent sticking.
Once the fava beans are cooked, remove the bay leaf and stir in the lemon juice, lemon zest, and chopped parsley.
Adjust seasoning with additional salt and pepper to taste and serve warm as a side dish or a light main course.
Nutrition Facts
Calories |
242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 667 mg | 29% | |
| Total Carbohydrate | 27.9 g | 10% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 4.5 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 73 mg | 6% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 621 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
