Broad Beans: The Ultimate Guide to Preparing, Cooking, and Storing “Fava beans”
Vicia faba, also known as the broad bean, fava bean, faba bean, field bean, bell bean, or tic bean, is a species of bean (Fabaceae) native to North Africa, southwest and south Asia, and extensively cultivated elsewhere. A variety Vicia faba var. equina Pers. – horse bean has been previously recognized.
Broad beans are a great base for many dishes. You can use them in stews, soups, salads, and even desserts. They’re easy to cook and have a great texture. Plus, they’re full of protein, fiber, and vitamins.
In this article, I’ll show you how to use broad beans in cooking and I’ll share my favorite recipes.
Check out our new cookbook
Bitemybun's family recipes with complete meal planner and recipe guide.
Try it out for free with Kindle Unlimited:
Read for freeIn this post we'll cover:
Get to Know Broad Beans
Broad beans, also known as fava beans, are a staple ingredient in many ancient cuisines. These beans are similar to lima beans and can be used as a substitute in many recipes. They have a sweet and nutty flavor and are available fresh or dried. When buying fresh broad beans, look for young and bright green pods. The outer layer of the pod is tough and needs to be removed before cooking. Inside the pod, you will find the beans, which have a firm texture.
How to Prepare Broad Beans for Cooking
Preparing broad beans for cooking is an easy process. Here’s what you need to know:
- Remove the beans from the pods.
- Blanch the beans in boiling water for 1-2 minutes.
- Drain the beans and spread them out on a sheet to cool.
- Once the beans are cool, gently remove the outer layer to reveal the bright green middle.
Cooking with Broad Beans
Broad beans are great in many different dishes. Here are some ideas:
- Add them to a stir-fry with meat and other vegetables.
- Use them in a salad with fresh ingredients like tomatoes and cucumbers.
- Spread them on a sheet and roast them in the oven with olive oil and your favorite seasonings.
Storing and Freezing Broad Beans
If you have leftover broad beans, you can store them in an airtight container in the refrigerator for up to 3 days. If you want to freeze them, blanch the beans for 1-2 minutes, then drain and spread them out on a sheet to cool. Once they are cool, put them in a freezer-safe container and freeze for up to 6 months.
Are Broad Beans Healthy?
Broad beans are a nutritious food that is high in protein, fiber, and vitamins. They are also low in fat and calories, making them a great addition to any diet.
Getting Your Broad Beans Ready for Cooking
Preparing broad beans can be a bit of a hassle, but it’s worth it for the delicious dishes you can make with them. Here are some steps to follow:
- Start by washing the beans in cold water and removing any dirt or debris.
- Next, remove the beans from their pods by gently squeezing the pod until it pops open.
- If you’re using young broad beans, you can cook them whole. However, if you’re using older beans, you’ll need to remove the outer skin. To do this, blanch the beans in boiling water for a minute or two, then plunge them into ice water. The outer skin should then be easy to remove.
- Once the beans are prepared, you can use them in a variety of dishes.
Using Broad Beans in Different Dishes
Broad beans are a versatile ingredient that can be used in a variety of dishes. Here are some ideas to get you started:
- Add cooked broad beans to salads for a protein boost.
- Make a broad bean dip by blending cooked beans with garlic, lemon juice, and olive oil.
- Use broad beans in a pasta dish with garlic, lemon zest, and Parmesan cheese.
- Add broad beans to a vegetable stir-fry for a pop of color and flavor.
- Use broad beans as a substitute for other beans in recipes like chili or soup.
Dealing with String Beans
Some varieties of broad beans have a tough string that runs along the seam of the pod. This can be removed by gently pulling it off before cooking. However, some people prefer to leave it on for added fiber and texture.
Get Creative in the Kitchen with Broad Beans
Broad beans make a great base for dips and purees. Here’s how to make a simple and healthy dip:
- Shell the beans and discard the pods.
- Boil the beans in salted water for 3-5 minutes until tender.
- Drain the beans and blend them with garlic, lemon, olive oil, and a pinch of salt.
- Garnish with herbs, bacon, cheese, tomato, onion, chili, or pepper.
- Enjoy it as a snack or an appetizer.
Add Them to Stews and Soups
Broad beans are a staple in Middle Eastern and Mediterranean cuisine and are often added to stews and soups. Here’s how to use them:
- Shell the beans and discard the pods.
- Sauté them with garlic and olive oil until they are lightly browned.
- Add them to a stew or soup with stock, tomato, onion, chili, and pepper.
- Simmer until the beans are tender but not overcooked.
- Enjoy it as an entree or a side dish.
Roast or Mash Them for a Unique Flavor
Roasting or mashing broad beans can give them a unique flavor and texture. Here’s how to do it:
- Shell the beans and discard the pods.
- Soak the beans in water for a few hours to soften the skin.
- Peel the skin off the beans.
- Roast the beans with olive oil, salt, and pepper until they are crispy and golden brown.
- Mash the beans with garlic, lemon, olive oil, and a pinch of salt.
- Garnish with herbs, bacon, cheese, or vinegar.
- Enjoy it as a side dish or a vegetarian and vegan entree.
Broad beans are a versatile and healthy ingredient that can be used in many different ways. Whether you prefer them fresh, frozen, or dried, shelled or peeled, blanched or sautéed, there’s a recipe out there for you. So get creative in the kitchen and try something new with broad beans this summer or spring!
Keeping Your Broad Beans Fresh: Storing and Freezing Tips
When you’re ready to use your frozen broad beans, you may need to remove the skins before cooking them. Here’s how to do it:
- Take the beans out of the freezer and let them thaw at room temperature for a few hours or overnight in the fridge.
- Once the beans are thawed, you can easily remove the skins by pinching the end of the bean and squeezing gently. The skin should come off easily, leaving the bright green seed intact.
- If you’re having trouble removing the skins, you can try blanching the beans again for a second or two to help loosen them.
Broad beans are particularly good in recipes that call for other green vegetables, such as asparagus and spinach. By following these tips for storing and freezing, you can enjoy the vibrant colour and fresh flavour of broad beans all year round.
Why Broad Beans are a Healthy Addition to Your Cooking
When choosing fresh broad beans, look for bright, pale green pods that are firm to the touch. Avoid pods that are too soft or have brown spots. If you’re buying pre-podded beans, choose ones that are firm and not too large or tough. When storing fresh broad beans, keep them in the fridge and use them within a few days. If you want to freeze them, blanch them first and then store them in an airtight container.
Raw vs. Cooked Broad Beans
While raw broad beans can be eaten, they are tough and not very flavorful. Cooking them brings out their delicious flavor and makes them easier to digest. However, if you want to add raw broad beans to a salad, make sure to remove the tough outer skin first.
Conclusion
So there you have it- broad beans are a versatile and healthy ingredient that can be used in cooking in many ways. They’re great in salads, stews, soups, and roasts, and can even be used as a substitute for other beans. So don’t be afraid to give them a try!
Check out our new cookbook
Bitemybun's family recipes with complete meal planner and recipe guide.
Try it out for free with Kindle Unlimited:
Read for free
Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.