There are so many different varieties of fava beans available today, and preparation techniques vary widely. It can be confusing! Fava beans can be purchased fresh in the pod, large and dried, small and dried, canned, frozen, or as a fresh sealed cold pack. My hope is that this post will answer all of your questions on how to prepare fava beans, so you can stop wondering and start eating.
Fava beans are one of the oldest domesticated food legumes. References to favas occur in both the Talmud and the Mishna, indicating they have been part of the Middle Eastern diet since at least since the 4thcentury.
Tova Dickstein fromNeot KedumimBiblical Land Preserve in Israel once told me that fava beans were likely a main protein sources for the ancient Israelites. In fact, the ancient method for cooking fava beans is discussed in the Talmud. The dried beans were immersed in a pot of water, sealed, then buried beneath hot coals so they could slowly cook.
Beans are a great source of fiber, protein, fiber, iron, B vitamins, potassium, magnesium and many other beneficial nutrients. If you have never tried fresh fava beans, they’re really special– they have a mild, creamy flavor that compliments many spring dishes. Fresh from the pod they are bright green and very pretty. They have a short season, though. If you’re looking at making a fresh fava bean recipe outside of spring, your best bet is to use frozen fava beans or use fresh/frozen lima beans as a substitute. Lima beans are not the same as fava beans, but they are similar to fresh peeled and cooked fava beans.
Dried fava beans, when cooked and peeled, have a texture similar to cooked chickpeas but slightly softer. Unlike fresh fava beans, dried can be enjoyed year-round. They are more economical than canned beans, and when you soak and cook them they do not contain unnecessary additives like sodium (plus you don’t have to worry about potentially toxic BPA can linings).
Most forms of fava beans need to be peeled before eating, unless they have already been prepped (which is sometimes the case with canned and cold packed beans). It’s a time-consuming process, but not difficult at all. I have outlined the peeling process below. Some people recommend leaving the shells on small dried fava beans after a long slow cook, but Ifind them to generally be quite tough and not great for eating. Depending on your usage, peeling is usually the way to go.
A quick but important note— fava beans are a trigger food forG6PD, a hereditary enzymatic deficiency. Those who have this deficiency can develop anemia (potentially severe) from eating fava beans. Populations with the highest percentage of people affected by the deficiency include Sephardic Jews and those of Mediterranean and African heritage. People who are diagnosed with G6PD should not consume fava beans, and if you ever experience symptoms or discomfort after eating them you should be tested for this genetic deficiency.
I hope this tutorial is helpful as you explore the wondrous world of fava beans! By the end you’ll be a fava bean master.
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Fava Beans - How to Cook, Soak, Peel and Freeze
Learn how to cook all varieties of fava beans to prepare them for use in recipes. Includes storage and freezing techniques.
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COURSE: Side Dish
Kosher Key: Parve
Servings: 8 servings
Prep Time: 14 hours hours
Cook Time: 45 minutes minutes
Total Time: 14 hours hours 45 minutes minutes
Ingredients
Ingredients to Prepare Fresh Fava Beans
- 2 pounds fresh fava beans in pods (please refer to instructions below if you plan to cook more or less)
Ingredients to Prepare Dried Fava Beans
- 1 pound large or small dried fava beans (please refer to instructions below if you plan to cook more or less)
- salt (optional)
NOTES
For fresh beans, you will also need:medium pot, large mixing bowl, ice cubes, slotted spoon
For dried beans, you will also need:large pot with lid, colander, freezer bags or containers (optional)
Servings and calorie count refer to fresh prepared beans, not dry.
Instructions
TO PREPARE FRESH FAVA BEANS FROM THE POD:
Fresh fava beans are large and come in a pod. The pod must be removed and the beans must be peeled to enjoy them in recipes.
When you look at the fava bean pod, you will notice that the edges have a seam. To open the pod, snap off the tip and pull down; the seam will open like a zipper. If you have trouble "unzipping" the pod cleanly, don't worry. Once the pod is open at least somewhat you can easily tear it open the rest of the way with your hands.
Remove the beans from the pod. Each pod should have 4 or 5 beans. You may want to collect them all in a bowl.
When you are done, fill a mixing bowl with cold ice water (enough to cover the beans) and set aside. Then, fill a pot with water (enough to cover the beans) and bring to a boil. Once the water is boiling, blanch the fresh fava beans for 30 seconds.
With a slotted spoon, immediately transfer the blanched fava beans to the bowl of ice water. This will stop them from cooking any longer.
Your beans are now ready to peel. This is a bit time consuming, but the skins should slip off fairly easily by pinching between your thumb and forefinger.
2 pounds of fava bean pods will yield about 1 cup of blanched, shelled beans. Once the shells have been removed they will be quite tender. You can steam them longer to heat through, add them to salads, or use them in any recipe you like.
TO PREPARE LARGE DRIED FAVA BEANS:
The method below uses a ratio of 10 cups of water per 1 pound of dried fava beans. If you plan to use a different amount, please adjust accordingly using this ratio. There are two ways to soak dried fava beans - either with an overnight soak, or with a shorter "quick soak."
OVERNIGHT SOAK - in a large pot or bowl, combine the fava beans with water at a ratio of 10 cups of water per pound of dried beans. Soak overnight.
Once the beans have soaked, you will notice that they have increased in size, indicating that they have absorbed moisture.
QUICK SOAK - you will need 1 hour. Place the fava beans into the bottom of a large pot and cover with water. The beans will expand, so make sure you cover by several inches of water to allow for this. Bring beans to a boil. Let them boil for 3 minutes, then remove from heat.
Allow the beans to soak in the hot water for 1 hour. After soaking using either method, drain and rinse the beans. Discard the soaking water.
Peel the beans by squeezing each one between your thumb and forefinger. The skin should slip off easily. This step is time consuming, but a must for proper texture with the larger beans in particular (which have a very tough skin no matter how long you cook them).
After peeling, you will need to continue cooking the peeled fava beans until tender. Place the beans in a large pot and cover again with the same ratio of fresh water (10 cups per pound of beans). It is important to use a fresh batch of water for cooking; the soaking water contains oligosaccharides, released from the beans during soaking, that can lead to digestive discomfort. Add salt to the fresh cooking water if desired to give the beans more flavor (I use about 1 tablespoon salt for every 10 cups of water). Place on the stovetop and bring to a boil, then reduce to a simmer. Simmer the beans until tender. This can take up to 45 minutes depending on the size of your beans. Test them every 10 minutes or so for doneness; when finished cooking they should be tender but not mushy.
Drain the cooked peeled beans in a colander. Now your beans are ready to use.
TO PREPARE SMALL DRIED FAVA BEANS:
The method below uses a ratio of 10 cups of water per 1 pound of dried fava beans. If you plan to use a different amount, please adjust accordingly using this ratio. There are two ways to soak dried fava beans - either with an overnight soak, or with a shorter "quick soak."
OVERNIGHT SOAK - in a large pot or bowl, combine the fava beans with water at a ratio of 10 cups of water per pound of dried beans. Soak overnight.
QUICK SOAK - you will need 1 hour. Place the fava beans into the bottom of a large pot and cover with water. The beans will expand, so make sure you cover by several inches of water to allow for this. Bring beans to a boil. Let them boil for 3 minutes, then remove from heat. Allow the beans to soak in the hot water for 1 hour.
Once the beans have soaked, you will notice that they have increased in size, indicating that they have absorbed moisture. After soaking using either method, drain and rinse the beans.
Place the beans in a large pot and cover again with the same ratio of fresh water (10 cups per pound of beans). It is important to use a fresh batch of water for cooking; the soaking water contains oligosaccharides, released from the beans during soaking, that can lead to digestive discomfort. Add salt to the fresh cooking water if desired to give the beans more flavor (I use about 1 tablespoon salt for every 10 cups of water). Place on the stovetop and bring to a boil, then reduce to a simmer. Cook the peeled fava beans until tender. This can take anywhere from 10-45 minutes depending on the size of your beans. Test them every 10 minutes or so for doneness by taking out a bean and slipping it out of its skin; the inner bean should be tender but not mushy. The smaller the beans, the faster they will cook.
Generally these small beans will have a much improved textured after peeling, but very small dried fava beans may be eaten with skins on after a prolonged cooking process. I always cook then peel, but some recipes may specify cooking with skin on. If that's the case, prepare to cook for a long time-- it can take 2 hours or longer to soften those tough outer skins. If you're peeling them, they won't need nearly as long to cook because you'll be testing the inner bean for doneness, and not the tough skin.
When the beans are tender, drain in a colander and rinse with cool water. If peeling the beans after cooking (my preference), you may remove the skins by squeezing the beans one-by-one between your thumb and forefinger. The skin should slip off easily. Discard the skins. Now your beans are ready to use.
TO FREEZE COOKED FAVA BEANS
If you would like to freeze your fava beans for future use, first allow the beans to cool completely, then transfer them to a freezer safe container. I recommend resealable freezer bags, which you can place in the freezer until needed. I like to measure out 1 ¾ cups of beans in each bag, which is equivalent to the amount in a standard sized can. They will keep in the freezer for up to 6 months.
When ready to use your frozen beans, remove them from the freezer and thaw. They can be reheated on the stovetop, added to soups and stews, or used however you would use canned beans.
Nutrition
Nutrition Facts
Fava Beans - How to Cook, Soak, Peel and Freeze
Amount Per Serving
Calories 99
% Daily Value*
Sodium 28mg1%
Carbohydrates 20g7%
Fiber 8g33%
Protein 9g18%
Vitamin A 375IU8%
Vitamin C 5.8mg7%
Calcium 43mg4%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
tried this recipe?
Let us know in the comments!
Note: Nutrition information above refers to 1/4 lb. fresh shelled fava beans.
Fava Bean Recipe Ideas:
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Nutritional information should be considered an estimate only; please consult a registered dietician, nutritionist, or your physician for specific health-related questions. Read more here. Please note that the recipe above is published using a recipe card plugin, with preexisting software which can auto-calculate metric measurements, as well as change the number of servings. Metric conversions and changes to the number of servings (resulting in different ingredient amounts) will only appear in the ingredient list, and are not changed within the step-by-step directions of the recipe.
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