Sauteed fava beans with garlic and lemon
You can boil and shell the fava beans up to two days in advance. You can also substitute canned or dried fava beans that have been cooked in boiling water. Keep in mind that 70 percent of the fava bean is waste including the shells and hulls so 2 pounds of fresh beans will yield about 2 cups beans. Mix these favas with cooked whole-wheat pasta. Then toss with fresh-grated Parmesan for an entree.
1 tablespoon extra-virgin olive oil
2 cloves minced garlic
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2 cups cooked fava beans
1/4 teaspoon crushed dried red pepper flakes
Juice of 1/2 lemon
Salt to taste
Makes 2 servings.
Heat the olive oil in a medium saute pan over medium-high heat. Add the garlic and saute 1 minute until it just begins to turn light brown. Add the fava beans and stir well. Add the pepper flakes and lemon and continue to saute 2 minutes until heated through. Season with salt.
Nutritional information per serving: 257 calories, 27 percent calories from fat, 8 grams total fat, 1 gram saturated fat, no cholesterol, 35 grams carbohydrates, 9 grams total fiber, 3 grams total sugars, 26 grams net carbs, 13 grams protein, 9 milligrams sodium.
Note: After shelling 2 pounds of fava beans, boil them in lightly salted water 4 to 6 minutes. Drain and place in a bowl of ice water to stop the cooking. The outer shells of the beans will peel off easily.