Fava Beans with Tomato Garlic Sauce
Transform simple ingredients into a vibrant Mediterranean delight with this recipe for Fava Beans with Tomato Garlic Sauce. Tender fava beans are simmered in a luscious tomato-based sauce infused with garlic, onions, and a hint of spice, creating a dish that's both comforting and nutritious. Perfect as a main course or a side, this recipe is easy to prepare in just under 45 minutes and highlights the earthy sweetness of fresh or frozen fava beans. A sprinkling of fresh parsley adds a burst of freshness, while optional red chili flakes provide a subtle kick. Serve it with crusty bread or fluffy rice to soak up every drop of the flavorful sauce. Whether you're looking for a vegetarian centerpiece or a robust side dish, this richly spiced fava bean recipe is sure to please.
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Recipe Information
Ingredients
- 500 grams fava beans (fresh or frozen)
- 3 tablespoons olive oil
- 1 large yellow onion, finely diced
- 3 garlic cloves, minced
- 4 medium ripe tomatoes, diced
- 1 tablespoon tomato paste
- 1 cup vegetable broth
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons red chili flakes (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
If using fresh fava beans, shell them, then blanch in boiling water for 2-3 minutes. Rinse under cold water and remove their outer skins. If using frozen fava beans, skip this step and proceed with cooking them directly.
Heat olive oil in a large skillet or saucepan over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced tomatoes and tomato paste to the pan. Stir well and cook for 5-7 minutes, allowing the tomatoes to break down and become saucy.
Pour in the vegetable broth and bring the mixture to a gentle simmer.
Add the prepared fava beans to the pan, stirring to coat them in the tomato sauce.
Season with salt, black pepper, and optional red chili flakes for a hint of spice.
Cover the pan and allow the fava beans to simmer gently for 15-20 minutes, stirring occasionally. Add a splash of water or more broth if the sauce becomes too thick.
Taste and adjust seasoning as needed.
Serve warm, garnished with freshly chopped parsley. Pair with crusty bread or rice for a complete meal.
Nutrition Facts
Calories |
268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 426 mg | 19% | |
| Total Carbohydrate | 33.5 g | 12% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 8.4 g | ||
| Protein | 12.4 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 87 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 957 mg | 20% | |
*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.
