Mayo Clinic Health Library

Recipe: Fava beans with garlic

Updated: 04-15-2011

Dietitian's tip: Once removed from the pods, fava beans are blanched to remove their thin but tough outer skins. This simple recipe lets their flavor shine.

Ingredients

Serves: 4

  • 2 pounds fava (broad) beans, shelled (about 2 cups)
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup minced yellow onion
  • 1 clove garlic, minced
  • 1/2 cup vegetable stock, chicken stock or broth
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh flat-leaf (Italian) parsley

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the fava beans and 1/4 teaspoon of the salt and cook for 2 minutes. Drain and rinse immediately with cold water to stop the cooking. To remove the skins, pinch each bean on the side opposite where it was attached to the pod; the bean should slip easily from the skin. Remove and discard the outer skins. Set the beans aside.

In a large saucepan with a tightfitting lid, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the fava beans and stock and bring to a boil. Reduce the heat to low, cover and simmer, shaking the pan gently from time to time, until the beans are tender, about 15 minutes.

Season with the remaining 1/4 teaspoon salt and the pepper. Sprinkle with the parsley and serve immediately.

Nutritional Analysis per serving
  • Calories: 130
  • Total carbohydrate: 18 g
  • Cholesterol: 0 mg
  • Dietary fiber: 5 g
  • Monounsaturated fat: 3 g
  • Protein: 7 g
  • Saturated fat: < 1 g
  • Sodium: 293 mg
  • Total fat: 4 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings