Gabriels Sauteed Fava Beans Recipe

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Gabriels Sauteed Fava Beans
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Ingredients
9
Count
Nutrition
186
Calories
Total time
15
Minutes
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Ingredients:

Directions:

  1. First, shell the beans from the fava pods (I found it’s sometimes easier - especially if you're new to fava beans - to open the pods when you run the edge of a knife along the seam, cutting away the tough edge so that the pod halves come apart).
  2. In a large saucepan, bring water to a boil, then add salt – the amount depends on how much water you have, but it should be very salty, like seawater.
  3. In a bowl, combine ice and tap water to make ice water; set aside.
  4. Add the shelled beans to the boiling water and let cook for about 3 minutes, then remove from saucepan and immediately plunge into the ice water to halt the cooking.
  5. Let the beans cool, then peel the outer skin from each of them.
  6. Over medium heat in a skillet, melt together the butter and olive oil, then add the garlic and sauté for 1 minute.
  7. Add the peeled fava beans and sauté for about 5 to 7 minutes, or until they are done to your preference.
  8. Season to taste with salt and freshly ground pepper, serve, and enjoy!
  9. Note: in choosing your fava beans, get the pods that are firm and fresh looking; also, if you’re feeling silly, have these along with your favorite liver dish and a nice Chianti.
  10. Note 2: once you've made these basic fava beans, you can add other delicious items such as caramelized onions or fennel, chunky fresh tomatoes, and/or a bit of chopped proscuitto.
  11. Note 3: I asked Gabriel if favas could be frozen effectively, and he said that yes, you can shuck them and blanch them for 1 minute at most, then freeze them in a single layer on a sheet in the freezer before putting them into bags; great bright green color and no mushiness in texture; thaw, peel, and use as usual.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 186.15 Kcal (779 kJ)
Calories from fat 83.62 Kcal
% Daily Value*
Total Fat 9.29g 14%
Cholesterol 15.27mg 5%
Sodium 32.79mg 1%
Potassium 432.05mg 9%
Total Carbs 23.67g 8%
Sugars 11.37g 45%
Dietary Fiber 10.14g 41%
Protein 10.33g 21%
Vitamin C 6mg 10%
Vitamin A 0.1mg 2%
Iron 2.6mg 14%
Calcium 53.8mg 5%
Amount Per 100 g
Calories 134.55 Kcal (563 kJ)
Calories from fat 60.44 Kcal
% Daily Value*
Total Fat 6.72g 14%
Cholesterol 11.03mg 5%
Sodium 23.7mg 1%
Potassium 312.29mg 9%
Total Carbs 17.11g 8%
Sugars 8.22g 45%
Dietary Fiber 7.33g 41%
Protein 7.47g 21%
Vitamin C 4.3mg 10%
Vitamin A 0.1mg 2%
Iron 1.9mg 14%
Calcium 38.9mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.7
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • high fiber

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