Fava beans, also known as Broad-beans and very popular in Middle Eastern cooking, are dense with nutrition. Fava beans have no saturated fat or cholesterol and offer a healthy dose of thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. They are also a source of lean protein.
Fava beans can be served raw or cooked. The bean pods are usually discarded, but if young and tender you may blanch them before adding to a dish. The beans themselves can be served in their skin if young and tender, or shelled before eating.
A serving of cooked or fresh Fava beans can significantly increase your intake of folate, iron, manganese and dietary fiber.
This traditional Lebanese recipe is a meal-in-a-pot. It is cooked with home-preserved beef during winter months. You may omit the beef for a vegetarian version.
But besides being an excellent cool weather meal, it can be served at room temperature on warm days. Add a protein and salad.
Fava Bean Stew with Rice
2 Tbs. Coconut oil mixed with 1 Tbs. e.v. Olive Oil
1/2 c. organic Onion, chopped
2 cups of shelled, fresh Fava Beans, leave inner skins on if tender
1/2 c. each organic Brown Basmati and Wild Rice
1/4 c. organic Brown or French Lentils
2 c. Hot Water or warm Broth or brewed Green Tea
12 tsp. Sea Salt
1 tsp. Cinnamon
1 tsp. Allspice
Pinch of Saffron (opt.)
Place oils in a 1-1/2 qt. pot over medium-low heat. Wait 3 minutes, then add onions. Turn heat to medium, and cook onions, stirring, until translucent.
Add Fava Beans and rest of ingredients. Turn heat to medium-high and bring to a boil.
Cover, and cook on low heat until rice and beans are tender, and liquid is absorbed, about 30-35 minutes. If needed, add a little more liquid, cover and cook until done.
Enjoy alongside a fresh green salad served with a lemon-vinegar-garlic dressing.
~ Sahtein (souble health)! ♥