You might know them as fava beans, or they are also known as broad beans. Whether you like them fresh for their mild, buttery taste with a subtle earthiness, or prefer your fava’s dried for a more nutty, meatier, earthier flavor, fava’s are becoming everyone’s favorite legume. Not eating enough? There’s a delicious, easy side dish recipe to help you to remember to look for fava beans at your farmer’s market or grocery store this summer. They are a nutrient dense, protein packed new favorite food that everyone in the family will enjoy!
What Are Fava Beans?
Fava beans are large, flat beans encased in thick, inedible pods. Similar to lima beans, when peeled and fresh, the beans have a creamy smooth texture. When cooked, they become softer and more silky. Popular in Mediterranean, Middle Easter, and Latin American dishes, they can be enjoyed roasted as a crunchy snack, mashed into falafels or dips, boiled into soups, sautéed into side dishes, baked into stews, or just tossed into salads.
History and Popularity
Dating back over 8,000 years, fava beans are one of the oldest cultivated crops. Associated with strength and endurance, they were a dietary staple in ancient Israel, Egypt, Greece, and Rome.
Today they are particularly popular among organic and regenerative farmers. Grown as a cover crop, this hardy plant can withstand the worst winter cold to bloom again in the spring. In doing so they prevent soil erosion. As is the case with legumes, they fix nitrogen into the soil. Perhaps most unusual, fava beans can be grown in both clay soil and soil with high salinity. This easy to grow, tough to kill plant has literally withstood the test of time.
Health Benefits of Fava Beans
These delicious nutrient powerhouses have a variety of health benefits including:
High in Plant-Based Protein
- A great protein source for vegetarians and vegans.
- Supports muscle growth and repair.
Supports Heart Health
- Rich in fiber – Helps lower cholesterol and regulate blood sugar.
- High in potassium & magnesium – Maintains healthy blood pressure.
Boosts Brain Function and Mood
- Contains L-Dopa – A natural compound that helps increase dopamine levels, supporting mental focus and mood.
- Folate & Iron – Important for cognitive function and oxygen transport in the blood.
Supports Energy and Blood Health
- High in iron – Helps prevent anemia and fatigue.
- Great for endurance and sustained energy.
Aids Weight Management and Digestion
- High in fiber – Promotes gut health and satiety.
- Low in fat – A nutrient-dense food that keeps you full longer.
Ok, they’re good for you. Now, here’s the proof that they are easy to cook, and taste fabulous!
Garlic & Lemon Sautéed Fava Beans
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves 4
Ingredients
- 2 cups fresh fava beans, shelled (or 1 ½ cups frozen, thawed)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- ½ tsp red pepper flakes (optional for heat)
- 1 tbsp lemon juice
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp grated Parmesan cheese (optional, or use nutritional yeast for a vegan version)
- 1 tbsp chopped fresh parsley (for garnish)
Instructions
If using fresh fava beans, boil them for 2-3 minutes, then transfer to an ice bath. Remove the outer skins by gently pinching each bean. If using frozen, let them thaw to room temperature.
Heat olive oil in a skillet over medium heat. Add garlic and red pepper flakes, sautéing for about 30 seconds until fragrant.
Add the peeled beans, stirring occasionally. Cook for 5-7 minutes until tender.
Stir in lemon juice, salt, and black pepper, mixing well.
Remove from heat and sprinkle with Parmesan (or nutritional yeast) and fresh parsley. Serve warm as a side dish or over toasted bread for a protein rich snack or appetizer.
Nutritional Information (Per Serving)
Calories: ~180; Protein: 8g; Fat: 8g; Carbs: 18g; Fiber: 6g
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