If you’ve spotted fresh fava beans at the farmer’s market or added a bag of dried beans to your pantry, you may be wondering exactly what to do with them. These large, green legumes have a sweet, nutty flavor and tender texture when prepared properly.
While fava beans play a big role in Mediterranean and Middle Eastern cuisines, their richness and versatility make them a great addition to any diet. Follow this complete guide to select store prep, and cook fava beans to bring out their full potential.
Fava Bean Basics
Fava beans grow in large, inedible pods that contain the beans inside They are one of the oldest domesticated crops, cultivated in the Middle East as far back as 6000 BC.
Compared to other beans, fava beans are larger in size and have a distinct bright green color. They can be purchased fresh in the pod, dried, canned, or frozen.
These mighty beans live up to their superfood status. One cup contains:
- 9 grams fiber
- 9 grams protein
- Vitamin K, folate, thiamine, copper
- Antioxidants and phytonutrients
When preparing fava beans, the goal is achieving a tender texture while maintaining their beautiful color. Follow these tips for fava bean success.
Selecting Fresh Fava Beans
Shop for plump, vibrantly green pods that feel heavy for their size. Avoid pods with brown spots, bulges, or bare patches. Smaller pods tend to be more tender.
Fresh fava beans are available for a short season in spring. Look for them at farmers markets and specialty grocers.
Storing Fava Beans
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Store fresh pods in the refrigerator crisper drawer for 3-5 days.
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Freeze peeled and blanched beans in a single layer on a baking sheet before transferring to an airtight freezer bag.
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Dried, canned, and frozen fava beans will keep for several months in the pantry.
Preparing Fresh Fava Beans
Preparing fresh fava beans takes a little time and effort, but the payoff is worth it. Here are the steps:
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Remove the pods. Snap off the tip and peel down the seam to release the beans.
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Blanch the beans. Boil for 1-3 minutes depending on desired texture.
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Shock in ice bath. Stop the cooking process.
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Peel the waxy skins. Gently pinch each bean to slip off the skin.
Once peeled, fresh beans can be enjoyed raw in salads, sautéed, steamed, or simmered briefly.
Cooking Dried Fava Beans
For dried beans:
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Pick over beans, discarding any stones or shriveled beans.
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Rinse beans. Drain water.
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Soak beans. Cover with water for 8-24 hours.
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Drain beans. Rinse.
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Simmer until tender, about 1 hour. Do not add salt until the end as it can toughen beans.
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Season and serve warm or chilled!
Canned or frozen fava beans can be used straight from the package without soaking or simmering.
Best Ways to Cook Fava Beans
The ideal cooking method maintains the structural integrity of the bean while allowing the starch to fully gelatinize. Try these preparation methods:
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Sauté peeled beans in olive oil with garlic, tomatoes, and herbs.
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Steam like edamame for a simple side.
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Simmer in soups, stews, and braised meat dishes.
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Roast at high heat to develop rich, caramelized flavors.
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Purée into dips like hummus or falafel batter.
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Braise low and slow in liquid for ultra creamy beans.
Incorporating Fava Beans into Meals
The sweet, buttery taste and smooth texture of fava beans make them extremely versatile:
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Salads – Pair with bitter greens, cheese, and vinaigrette.
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Sides – Toss with olive oil, lemon, and parsley.
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Soups – Purée into split pea or bean soup.
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Veggie burgers – Use as a binder.
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Rice bowls – Top with sautéed beans.
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Spreads – Blend into fava bean dip.
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Pasta – Toss blanched beans with olive oil, garlic, and parmesan.
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Meats – Braise and purée into stews or tagines.
With so many uses, fava beans can quickly become a new staple in vegetarian, Mediterranean, and Middle Eastern cooking.
Fava Bean Recipes to Try
Take your fava bean experience to the next level with these tasty recipes:
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Fava Bean Salad with Feta – Refreshing Mediterranean salad
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Fava Bean Hummus – Smooth, protein-packed dip
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Fava Bean Soup– Hearty Egyptian comfort food
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Sautéed Fava Beans – Simple yet delicious side dish
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Braised Lamb Shanks with Fava Beans – Rich Middle Eastern main course
With the tips in this guide, you can now unlock the full potential of fava beans! Try out some recipes and add these nutritional powerhouses into your regular recipe rotation.
How To Prep Fava Beans:
Crack the pod open with your thumbs, and then use your finger to pull the beans out from inside.
Once you have all of your beans shelled. Place 2 quarts of boiling water on the stove. Once it is boiling add a ¼ teaspoon of salt. The salt is not required, and people have different thoughts on whether it makes it easier to remove the beans from their shells. I chose to use salt).
Add the fava beans to the boiling water and let them boil for one minute. Strain the beans from the water into a bowl. Then cover them with cold water.
Once the beans have cooled down, peel off the shell to find a bright green fava inside. This step is also optional. Leaving the shell on can add a nice bitterness to the mild flavor of the bean inside. I chose to remove the outer shell but this is a personal choice. They are delicious either way.