Fresh fava beans are in season during springtime, and because they start to deteriorate once picked, they must be prepared and enjoyed soon afterward. We recently purchased a fresh batch of fava beans and after all the work involved in prepping them for eating, decided to share how to cook them.
How To Cook Fava Beans
Starting Amount: 2 lbs fresh beans in the pod (yield close to 2 cups of shelled beans)
Pre-Soaking Requirement: None for fresh beans. Dried legumes typically do require some pre-soaking.
- Fill a large saucepan with water and bring to a boil on the stove. Also prepare a separate bowl of ice water for blanching the beans and set aside.
- Shell the beans, that is, remove the beans from their outer pods.
- Once water starts to boil, add a tablespoon of salt. Add the shelled beans and let boil for 3 minutes. Remove the beans and immediately plunge them into the bowl of ice water. Let the cooked beans cool, then peel to remove the whitish skin covering them.
Resulting Yield: Depending on size, yield close to 2 cups.
Nutritional Information (per 1/2 cup cooked fava beans):
- Calories: 94 kcal
- Carbohydrates: 16.7 g
- Protein: 6.5 g
- Fat: 0.3 g
- Fiber: 4.6 g
- Glycemic Index (GI): Low
- Gluten-free: Yes
How to Add More Fava Beans to Your Diet
- Once shelled and blanched per the instructions above, you can simply sautee them in a bit of olive oil and garlic for a few minutes.
- Add to soups, salads, or casserole, or roast for a snack
- Make Sopa de Habas (Mexican fava bean soup)
- Make fava bean fritters
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