Fava Bean Stew
Savor the hearty comfort of Fava Bean Stew, a vibrant and nutritious dish that’s brimming with Mediterranean-inspired flavors. This wholesome recipe combines tender fava beans, sweet carrots, celery, and robust spices like smoked paprika, cumin, and coriander, all simmered in a rich tomato and vegetable broth. Perfect for weeknight dinners or meal prepping, this stew is an excellent source of plant-based protein and naturally gluten-free. A finishing touch of fresh parsley and a splash of lemon juice adds a refreshing brightness to every spoonful. Whether served as a main or a flavorful side, this one-pot wonder offers a cozy, nourishing meal that’s easy to prepare and packed with satisfying flavors.
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Recipe Information
Ingredients
- 500 grams fresh or frozen fava beans
- 3 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 400 grams diced tomatoes (canned or fresh)
- 3 cups vegetable broth
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice (optional, for garnish)
Instructions
If using fresh fava beans, remove the beans from their pods. Bring a pot of water to a boil and blanch the beans for 2-3 minutes. Drain and let them cool slightly before peeling off the outer skins. Set the beans aside.
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Add the smoked paprika, ground cumin, and ground coriander, and stir to coat the vegetables in the spices. Cook for 1 minute until fragrant.
Pour in the vegetable broth and add the diced tomatoes. Bring the mixture to a gentle boil, then reduce the heat to a simmer.
Stir in the prepared fava beans, salt, and black pepper. Cover the pot and let the stew simmer for 25-30 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Taste and adjust seasoning as needed. Remove the pot from heat and stir in the chopped parsley.
Serve the fava bean stew warm in bowls, garnished with a drizzle of lemon juice for added brightness, if desired. Enjoy!
Nutrition Facts
Calories |
326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 965 mg | 42% | |
| Total Carbohydrate | 43.7 g | 16% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 11.5 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1203 mg | 26% | |
*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.
