Fava beans are my labor’s love. I am inordinately fond of the chubby legumes, which signal to me that high spring has arrived. They’re my link between spring peas and string and shell beans that mark the start of summer. Here’s how to cook fava beans.
Fava beans are easy to grow, but do require lots of space and a long, cool growing season. Like my other favorite cool-weather legume, the sugar snap pea, I plant them in the fall and let them grow slowly over the winter and spring.
By April, my fava beans have grown large. Some are over six feet tall, which is a huge stalk for such a small food. The useful part of a fava is only a small part of the plant. But then this is not really very different from corn or tomatoes. Or people, for that matter.
Also, the young, soft tips of a fava bean plant can be steamed or sautéed and taste great with butter and salt.
In case you care, here is a good primer on how to grow fava beans.
And the useful part of a fava bean pod will be even smaller if you don’t grow the fat Italian types. If you compare favas to hot-weather beans, they don’t fill their pods. They are one of the few native legumes to the Old World. I have grown varieties where the best I could hope for was one or two beans per pod.
I’ve tried many different types of plants, including English, Spanish, and Native American (adopted from those brought by the Spanish 500 years ago) varieties. Finally, I’ve decided on the Italian supersimona strain, which can give me up to eight big beans per pod. Rosa, our neighbor from Puglia, looked at them and gasped, “Oh, those are better than mine!” That made me feel good about my choice.
Yep. They are. In fact, my favas have lured me dangerously close to hubris. Other gardeners envy my favas. I have never had a bad crop. And every spring I am happily inundated with the emerald jewels. Last year I wound up with 15 pounds — after shucking. And I ate almost all of them fresh.
Fava beans also known as broad beans are large, flat, oval-shaped beans that grow in pods. They have a sweet, earthy flavor and creamy texture when cooked. While fava beans can be eaten raw, most people prefer to cook them before eating. Their versatility makes them perfect for both savory and sweet applications.
So what do you use fava beans for? Here are 12 delicious ways to enjoy fresh and dried fava beans
1. Soups
The creamy, starchy texture of fava beans makes them an excellent addition to soups. They help create a rich, thick broth without needing heavy creams or flour Some classic fava bean soup ideas include
- Fava and fennel soup – a simple Italian style soup with fennel and basil
- Dried fava bean soup – flavored with cumin, garlic and lemon
- Fava bean puree – blended with vegetable stock for creaminess
- Chilled fava bean soup – perfect for spring and summer
When making soup with dried fava beans, make sure to soak and prepare them properly to reduce bitterness. Fresh or frozen fava beans can simply be simmered until tender.
2. Stews
Fava beans can be added to vegetable stews for extra protein and natural thickness. They hold up well to prolonged cooking. Try adding them to:
- Hearty vegetarian stews – with eggplant, okra, tomatoes and spices
- Lamb or beef stew – use fresh or frozen favas
- Seafood stew – complements shellfish like clams or mussels
- Moroccan tagine – adds texture to the traditional braise
3. Sides and Salads
Blanched, sautéed or roasted fava beans make for a simple yet delicious side dish. They also work nicely when incorporated into fresh salads:
- Sautéed fava beans – tossed with butter or olive oil, salt and mint
- Fava bean salad – paired with sharp cheeses like feta or pecorino
- Fava bean rice pilaf – cooked with herbs like dill or parsley
- Green veggie salad – added for protein along with chickpeas
4. Falafel and Veggie Burgers
The starchiness of fava beans helps bind veggie patties and falafel. When combined with chickpeas, they create a great base for these dishes:
- Fava bean falafel – often found in Middle Eastern cuisine
- Veggie fava burger – combined with lentils, oats and herbs
- Bean balls or patties – seasoned with cumin, garlic and coriander
5. Spreads and Dips
Blending fava beans creates an easy bean dip or spread, no cooking required. Their mild flavor allows other ingredients to shine:
- Fava bean dip – processed with olive oil, tahini, lemon and garlic
- Fava and yogurt dip – natural creaminess from the beans
- Fava bean spread – for crostini or sandwiches
- Fava hummus – classic chickpea hummus with added favas
6. Desserts
Believe it or not, fava beans work great in sweet treats! Their natural starchiness makes them perfect for:
- Fava bean creme brûlée – for added richness without dairy
- Fava bean cake or cookies – puréed beans in the batter
- Fava bean pudding – a traditional Middle Eastern dessert
- Fava bean ice cream – smooth and luxurious
Just make sure to start with young, immature beans. They’re less starchy and have a milder flavor.
7. Breakfast
Looking for new ways to incorporate nutrition at breakfast? Try these energizing fava bean ideas:
- Fava bean scramble – sautéed with eggs and vegetables
- Breakfast tacos or burritos – mashed favas as a base
- Fava bean pancakes or waffles – use puréed beans in batter
- Fava bean smoothie – blended with fruit and greens
8. Snacks
Fava beans make a protein and fiber-packed snack option:
- Fava bean energy bites – bind with oats and honey
- Roasted fava beans – sprinkle with spices for a crunchy snack
- Fava bean dip and crackers – scoop up your homemade dip
- Fava bean toast – mashed onto whole grain for afternoon snack
9. Main Dishes
Looking for a plant-based main course? Fava beans can be the star of the show:
- Fava bean curry – braised beans in an Indian-style sauce
- Fava bean loaf or “meatloaf”- vegetable bean patty
- Fava bean tacos – seasoned beans on corn tortillas
- Fava bean sliders – veggie burger idea!
- Fava bean stew – hearty bean dish
10. Side Dishes
In addition to sides and salads, try these scrumptious fava side dish ideas:
- Creamed fava beans – pureed with cream or milk
- Fava beans with rice – season beans to serve over rice pilaf
- Fava bean risotto – add beans and vegetable stock
- Braised fava beans – simmered until tender as a side
11. Garnish
Don’t overlook raw fava beans as a garnish. Their fresh flavor and color complements many dishes:
- Add to green salads – for a pop of color and crunch
- Garnish for fish or seafood – contrast to rich dishes
- Top soups or appetizers – brightness to balance heaviness
- Add to cheese boards – nice pairing with pecorino
12. Sauces and Fillings
The velvety texture of cooked fava beans makes a wonderful sauce or filling:
- Fava bean sauce – puree cooked beans into a sauce
- Fava bean pesto – for pasta, sandwiches and more
- Fava bean dip – thinner than spread, for crackers or chips
- Fava bean ravioli filling – elevate your homemade pasta
- Lasagna filling – interlayer with tomato sauce and cheese
In Conclusion
Fava beans offer versatility, nutrition and delicious flavor. They thrive in both sweet and savory preparations. Keep dried favas on hand for an easy plant-based protein source. And look for fresh favas at markets for a limited time in spring. Enjoy this tasty bean in mains, sides, soups, salads, snacks and more!
How to Cook Fava Beans
Fresh favas are slippery, mild, and slightly sweet with a texture not unlike al dente pasta. And they are one of the greenest things we eat. A fava bean that has just been peeled and blanched is bright—you wouldn’t believe the color exists in nature if you hadn’t grown it yourself.
But getting to that green takes effort. Many people don’t grow fava beans for just this reason. And every time I stand near the fava bins at my local farmer’s market, someone always says, “I have no idea what to do with them!”
I suspect many of you who read this blog know your way around a fava bean. But for those who do not, allow me to walk you through how to cook fava beans properly.
Let’s start before the fava beans are in your kitchen. It takes practice to pick fava beans. You should pick them when the beans start to form lumps under the pods, but before the pods turn brown or start to shrink around the beans. You will get between 5 and 15 pods per plant.
If you do it the way I do, the first shuck goes very quickly. Forget the strings and just put both thumbs behind a bean and push with them as you bend the pod back, just like you would break a branch. You can do a bag of beans in 5 to 10 minutes once you get the hang of it. Shuck into a large bowl, as they will catapult out of the pod.
I did a short video of shelling fava beans, so you can see it in action. It’s actually vaguely fun and the pinging sound of the beans on the bowl is satisfying.
Once you have all your beans out of the pods, they will look like this:
Now, there are several thoughts on what to do next.
Picked fava beans that are much younger than the ones in the picture above? You can skip this step and go straight to cooking. Most people in Italy, Spain, and England will eat the outer jackets at this point because they are soft and easy to digest.
But if you have harvested at the stage in the pictures, those jackets are not nice to eat. So you need to undress your favas.
Bring a huge pot of salty water to a boil. How salty? It should taste like the sea. Get an ice water bath ready. Grab a couple handfuls of favas and chuck them into the boiling water. Let them boil for a minute or two. You’ll know they’re ready when they all float to the surface of the water and hiss at you.
Plunge them into the ice water to stop the cooking. Now find the other way around: once all the favas have sunk to the bottom, fish them out and begin taking off their clothes. Some will have split jackets already: Just squeeze these out. Others you will need to prick with your thumbnail to slip out. Again, once you get the hang of it, this goes fast.
The fava beans can now be eaten right away, kept in the fridge for two or three days, or frozen for up to a year in meal-sized portions.
Making a garlicky, slightly spicy puree out of fresh fava beans is one of my favorite ways to use them. I like to spread it on toast. The same puree makes a fine ravioli filling, or faux pesto sauce for pasta. Another fun one is an ode to springtime I call Cheek By Jowl.
About 1 pound of shelled fava beans will come from 4 pounds of fresh fava beans in their pods.
Fava/Broad Beans – The Complete Growing Guide
FAQ
What are fava beans used for?
What are fava beans called in the USA?
What part of the fava bean do we eat?
Why do people eat fava beans?
Are fava beans healthy?
Unless you suffer from favism (a genetic allergy), fava beans are an incredibly healthy addition to your diet. They’re rich in protein (one 100-gram serving contains around 13 grams of protein), plus they’re a good source of fiber, as well as nutrients like copper, folate, manganese, iron, and potassium.
How do you eat fava beans?
Cook and eat immature pods like edible pod peas. Tender, small beans may be steamed or boiled like lima beans or English peas. Large fava beans should be skinned before eating: to remove the skin, plunge the shelled bean in boiling water for a few minutes, drain, and rinse under cold water allowing the skin to slip off.
What to serve with fava beans?
Served with a touch of lemon, they’re an easy and delicious spring dish. For those less adventurous diners, we double-pick the fava beans and then mash them with fresh garlic, onion, lime juice, jalapeño, cilantro, olive oil, and salt.