The magic beans that grew overnight into a beanstalk that reached into the clouds could be fava beans. Fava Beans or Broad Beans (actually a member of the pea family) are among the world's oldest cultivated beans.You might consider making these under-appreciated beans a more frequent addition to your diet, especially if you are seeking more fiber in your diet.
Fava beans are especially high in fiber (85% of the RDV), and also high in iron (30% of a day's requirement), and very low in sodium. Additionally, they contain no cholesterol and are low in fat. While the nutrition and health benefits of fava beans are quite impressive, they are also countered by the fact that favas do contain 50 grams of total carbohydrates and almost 300 calories per 3/4 cup serving. Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson's disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.
Not convinced yet? their buttery texture and nutty taste makes it worth time consuming prep time! It is actually fun too, I shelled them together with my five year old daughter! A real playdate for both of us!
1 lb peeled artichoke bottoms (7-8 pieces) or 1 lb frozen or 2 canned artichoke bottoms1 lb fresh or frozen fava beans, shelled
1 onion, petite diced
2 tbsp dried mint flakes or 1/2 bunch fresh mint leaves, finely chopped
juice of 2 lemons
1/3 cup olive oil
1 bunch dill, chopped
1 1/2 tbsp sugar
1. Heat 2 tbs olive oil in a pan. Stir in onion, saute until translucent.
2. Add fava beans, mint, and half of dill. Stir for 3-4 minutes. Seal the pot with aluminum foil and place the lid. Cook on medium for 30 minutes or until beans are cooked. When they are cooked mash the beans and let them cool.
3.In a separate broad pot, Add lemon juice, sugar, and hot water. Place artichokes in the pot: pointy sides facing up. Cook for 20 -25 min until artichokes are tender. Once you turn it off, sprinkle salt. Let artichokes cool in the pot.
4. When they're not hot anymore place artichokes on a serving plate and stuff them with fava bean puree.
5.Garnish with dill on top.
* Optional: You can also add one medium carrot to fava bean puree, if you like.