Fava Beans with Tomato Concasse and Soft-Boiled Eggs
Fava beans, also called broad beans, like other vegetables are high in protein, fibre, minerals and vitamin C. Eating these beans can boost your body’s immunity and help maintain a healthy digestive system.
How to store fava beans or broad beans
Fresh, unshelled broad beans can easily be stored in a plastic bag in the fridge for up to 10 days.
Once cooked and shelled they should be stored in an airtight container in the refrigerator for a maximum of two days. Cooked beans can be frozen but might be slightly watery when thawed.
Dried broad beans can be kept at room temperature in an airtight container for up to a year.
How to use broad beans
- Add to hummus to give it a light green colour.
- Can add texture to soups.
- Add to salads for extra fibre and protein.
- Sauté with some olive oil, add some fresh herbs and lemon juice, and serve as a side dish.
- Use them to make a fancy toast topping.
Fava Beans with Tomato Concasse
Eating fava beans can boost your body’s immunity and help maintain a healthy digestive system.
EQUIPMENT (click pictures for details)
Ingredients
- 300 gr broad beans cleaned beans
- ¼ pc onion chopped
- 1-2 pcs minced garlic cloves
- ¼ tsp Italian dried herbs
- 2 pcs big tomato concassee
- 2 tbsp extra virgin olive oil
- 2 pcs soft boiled eggs
Instructions
Prepare the tomato concassee
- Sweat the onions with the olive oil until translucent.
- Add the garlic, the dried herbs and the tomato concassee, stir to combine.
- Season the tomato with a pinch of salt and white ground pepper, then cover with a lid and simmer for 35-40 minutes. Stir occasionally and cook until the liquid has evaporated.
Finish the dish
- Add the broad beans to the tomato concassee, simmer for 2 more minutes, and season to taste with salt, pepper and a pinch of cayenne pepper.
- Arrange the broad beans and tomato concassee in the centre of a plate with hot soft-boiled eggs on top.
Notes
- A soft boiled egg with firm egg white and runny yolk needs to be cooked for only 6 minutes.
Nutrition for 1 portion
Calories: 291kcalCarbohydrates: 30gProtein: 12gFat: 15gCholesterol: 4mgSodium: 9mgFiber: 8gSugar: 3gVitamin A: 36IUVitamin C: 1mgCalcium: 56mgIron: 2mg
