Stewed Fava Beans a Family Recipe
Whip up a comforting and flavorful dish with "Stewed Fava Beans: A Family Recipe," where tender fava beans are slow-simmered in a savory tomato and onion base, infused with earthy cumin, smoky paprika, and a splash of zesty lemon juice. This timeless recipe, passed down through generations, highlights simple yet wholesome ingredients like fresh fava beans, aromatic garlic, and rich olive oil, creating a hearty stew that's perfect for family meals. With its easy-to-follow steps and nutrient-packed profile, this Mediterranean-inspired dish pairs beautifully with crusty bread or fluffy rice, making it a satisfying vegan main course or hearty side. Indulge in this soulful, one-pot recipe that brings a sense of tradition to your table, enhanced with the fresh pop of parsley garnish.
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Recipe Information
Ingredients
- 500 grams fresh fava beans (shelled)
- 3 tablespoons olive oil
- 1 medium yellow onion (finely chopped)
- 3 cloves garlic cloves (minced)
- 2 medium tomatoes (diced)
- 250 milliliters vegetable broth (or water)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Begin by preparing the fava beans. If using fresh beans, remove the outer pods, then blanch them in boiling water for 2-3 minutes. Drain and peel away the tough outer skins from each bean.
Heat olive oil in a large skillet or pot over medium heat. Add the finely chopped onion and sauté for 5-7 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced tomatoes to the skillet and stir well. Cook for 5 minutes, allowing the tomatoes to break down and create a rich base.
Stir in the shelled fava beans, ground cumin, paprika, salt, and black pepper. Mix well to ensure the beans are evenly coated with the spices.
Pour in the vegetable broth (or water) and bring to a gentle simmer. Reduce the heat to low, cover the pot with a lid, and let the beans stew for about 30 minutes. Stir occasionally, adding a splash of water if the mixture begins to stick.
After 30 minutes, the beans should be tender and infused with the rich flavors of the stew. Taste and adjust seasoning as necessary.
Stir in the lemon juice to brighten the flavors just before serving.
Transfer the stewed fava beans to a serving dish, garnish with freshly chopped parsley, and serve warm with crusty bread or steamed rice.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 736 mg | 32% | |
| Total Carbohydrate | 27.7 g | 10% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 5.8 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 700 mg | 15% | |
*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.
