**Fava Beans with Tomato Garlic Sauce: A Culinary Journey through Mediterranean Flavors**
Embark on a culinary adventure with our tantalizing recipe for fava beans in a savory tomato garlic sauce. This traditional Mediterranean dish is a vibrant symphony of flavors, where the nutty sweetness of fava beans harmonizes perfectly with the tangy tomatoes and aromatic garlic. Dive into the vibrant world of Mediterranean cuisine and discover the secrets of creating this delectable dish. Unleash your inner chef and prepare to tantalize your taste buds with this delightful creation.
**Additional Recipe Options:**
- **Fava Bean Salad:** Discover a refreshing twist on fava beans with this vibrant salad. Tossed with crisp vegetables, tangy vinaigrette, and a sprinkle of herbs, this salad is a delightful symphony of flavors.
- **Fava Bean Soup:** Warm your soul with a comforting bowl of fava bean soup. Simmered in a flavorful broth with tender fava beans, aromatic vegetables, and a hint of spices, this soup is a culinary embrace on a chilly day.
- **Fava Bean Falafel:** Embark on a culinary adventure with this innovative take on falafel. Ground fava beans are combined with herbs, spices, and tahini to create delectable falafel balls, perfect for enjoying as an appetizer, main course, or snack.
- **Fava Bean Hummus:** Experience a delightful variation on the classic hummus. Blended fava beans, tahini, olive oil, and spices create a creamy and flavorful dip that will elevate your next gathering.
FOUL MUDAMMAS (EGYPTIAN FAVA BEANS)
Foul mudammas recipe, made with hearty, creamy fava beans and loaded with flavor from ground cumin, fresh herbs, and a zippy lemon garlic sauce with hot peppers! Don't worry, the sauce is not spicy, but it adds just the right kick. I use a shortcut in this quick fava beans recipe. Serve it with warm pita bread and sliced veggies. Or turn it into a big vegan feast with falafel and sides like tahini, hummus, and roasted cauliflower!
Provided by Suzy Karadsheh
Categories Vegan
Time 25m
Number Of Ingredients 15
Steps:
- In a cast iron skillet or saucepan, add the fava beans and ½ cup water. Warm over medium-high heat. Season with kosher salt and cumin. Use a potato masher or fork to mash the fava beans.
- In a morter and pestle, add the hot peppers and garlic. Smash. Add in juice of one lemon and stir to combine.
- Pour the garlic and hot pepper sauce over the fava beans. Add a generous drizzle of extra virgin olive oil. Top with chopped parsley, diced tomatoes, and a few slices of hot peppers, if you like.
- Serve with pita bread, sliced veggies and olives.
Nutrition Facts : Calories 154 calories, Sugar 9.6 g, Sodium 10.6 mg, Fat 3.5 g, SaturatedFat 0.4 g, TransFat 0 g, Carbohydrate 22.3 g, Fiber 9 g, Protein 0.9 g, Cholesterol 0 mg
PORTUGUESE FAVAS
Fava beans with a Portuguese style sauce.
Provided by J. Pacheco
Categories 100+ Everyday Cooking Recipes Vegan Side Dishes
Time 45m
Yield 8
Number Of Ingredients 11
Steps:
- Heat oil in a large saucepan over medium heat. Saute onion and garlic until golden brown. Stir in red pepper flakes, tomato sauce, hot water, parsley, salt, pepper and paprika. Bring to a boil, reduce heat and simmer for 30 minutes.
- Gently stir in fava beans. Remove from heat and let stand for several minutes to allow flavors to meld.
Nutrition Facts : Calories 221.1 calories, Carbohydrate 27.7 g, Fat 9.5 g, Fiber 7.2 g, Protein 7.4 g, SaturatedFat 1.3 g, Sodium 299.6 mg, Sugar 4.1 g
GRILLED HALIBUT WITH LIMA BEAN AND ROASTED TOMATO SAUCE
Steps:
- Put oven rack in middle position and preheat oven to 450°F.
- Core tomatoes, then halve crosswise. Stud the cut side of each half with garlic slivers, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper (total). Arrange tomatoes, cut sides up, in a lightly oiled shallow baking pan, then drizzle evenly with 1 tablespoon oil. Roast until just soft and wilted, 15 to 20 minutes.
- While tomatoes roast, cook beans in a 6- to 8-quart pot of boiling salted water , uncovered, until just tender, 5 to 8 minutes. Drain in a colander and cool slightly, about 10 minutes. When beans are cool enough to handle, gently slip off skins. Coarsely chop beans and roasted tomatoes, then toss with basil, remaining tablespoon oil, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, and lemon juice (to taste).
- Prepare grill for cooking over medium-hot charcoal (moderate heat for gas). If using a charcoal grill, open vents on bottom of grill, then light charcoal. When charcoal turns grayish white (about 15 minutes from lighting), hold your hand 5 inches above grill rack to determine charcoal heat. It is medium-hot when you can hold your hand there for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce to moderate setting.
- Pat fish dry and season both sides with salt and pepper. Grill on lightly oiled grill rack, covered only if using gas grill, turning over once, until just cooked through, 6 to 8 minutes total.
- Serve fish topped with bean and roasted tomato sauce.
FAVA BEANS IN TAHINI SAUCE
A delicious recipe I learned from an Egyptian friend. If you don't want a strong garlic taste, feel free to cook the garlic with the onion. You can stuff this mixture into a pita, add a dollop of plain yogurt, and enjoy!
Provided by MYSTICALRIVER
Categories Side Dish
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- Heat olive oil in small to medium saucepan over medium-high heat. Cook onion in oil until softened.
- Stir in the beans and lemon juice. Next, stir in the tahini until mixture is thick. Then, add the garlic, and cook for a few minutes more. Season to taste with salt and pepper.
Nutrition Facts : Calories 241.8 calories, Carbohydrate 22 g, Fat 14.3 g, Fiber 6.3 g, Protein 9.7 g, SaturatedFat 2 g, Sodium 500.4 mg, Sugar 1.6 g
FUUL (SOMALI-STYLE FAVA BEAN STEW)
Fuul is a beloved fava bean stew that has long been woven into the culinary fabric of East Africa, North Africa and the Middle East. It's also known as ful medames or foul mudammas. This comforting stew is served in a variety of ways: slow-simmered whole beans topped with juicy tomatoes and olive oil, or simply crushed and spritzed with lemon juice. This recipe is for Somali-style fuul, which consists of smashed fava beans and receives its intoxicating smell from the xawaash mix. Fuul is eaten for breakfast alongside eggs and fresh anjero, and is perfect for suhoor or iftar.
Provided by Ifrah F. Ahmed
Categories dinner, soups and stews, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- In a medium pot or deep skillet over medium heat, warm up the olive oil. Once the olive oil is hot, add the onion and stir. Let the onions cook, stirring occasionally, until they are soft and almost translucent, about 5 minutes.
- Once the onions have cooked, add in the garlic and let it cook until it softens, about 2 minutes. Add the roughly chopped tomatoes and let them cook, stirring occasionally, for 7 to 8 minutes or until they start to break down. Add the salt.
- While the tomato mixture cooks, prepare the xawaash mix: Add the cumin, coriander, black pepper, cinnamon and cardamom to a small nonstick pan. Toast over low heat, stirring continuously, for 1 minute or until the spice mix becomes fragrant.
- Add the xawaash mix to the simmering tomato and onions. While the tomatoes finish cooking, add the rinsed fava beans to a medium bowl and use a pestle to mash them until there are almost no whole beans left. Stir the mashed beans into the tomatoes.
- Stir in the tomato sauce, 1 cup of water and the chopped cilantro leaves into the bean and tomato mixture. Cover the pan and simmer on low heat for 15 minutes. Stir in up to an additional ⅓ cup of water if the stew gets too thick.
- Serve the fuul with anjero, if desired. Leftovers keep for about a week in the refrigerator.
FRESH PASTA WITH FAVAS, TOMATOES, AND SAUSAGE
Provided by Alex Palermo
Categories Tomato High Fiber Dinner Sausage Legume Spring Birthday Potluck Bon Appétit Peanut Free Tree Nut Free Soy Free
Yield Makes 8 servings
Number Of Ingredients 10
Steps:
- Heat oil in large saucepan over medium heat. Add next 3 ingredients. Sauté until onion is translucent, about 6 minutes. Add sausages; break up with fork. Sauté until brown, about 3 minutes. Add wine; simmer 1 minute, scraping up browned bits. Add tomatoes and fava beans. Sauté until tomatoes soften, about 5 minutes. Season sauce with salt and pepper.
- Meanwhile, cook pasta in large pot of boiling salted water until tender but still firm to bite. Drain, reserving 1/2 cup pasta cooking liquid. Return pasta to same pot.
- Add sauce to pasta. Toss over medium heat until sauce coats pasta, adding reserved cooking liquid as needed if dry, about 2 minutes. Mix in 2 tablespoons cheese. Transfer pasta to bowl. Serve, passing additional cheese.
ROASTED TOMATO AND WHITE BEAN STEW
This hearty, flexible stew comes together with pantry ingredients and delivers layers of flavors. Cherry tomatoes, roasted in a generous glug of olive oil to amplify their sweetness, lend a welcome brightness to this otherwise rich dish. Onion, garlic and red-pepper flakes form the backbone of this dish, to which white beans and broth are added, then simmered until thick. While this stew is lovely on its own, you could also add wilt-able greens such as kale, escarole or Swiss chard at the end, and toasted bread crumbs on top. The dish is vegan as written, but should you choose to top your bowl with a showering of grated pecorino or Parmesan, it would most likely work well in your favor.
Provided by Colu Henry
Categories dinner, lunch, quick, weeknight, beans, soups and stews, vegetables, main course
Time 30m
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Heat the oven to 425 degrees. In a small bowl, gently toss together the parsley and lemon zest with your hands until well combined; set aside.
- In a large baking dish or on a sheet pan, toss the tomatoes with 1/4 cup oil and thyme; season well with salt and pepper. Roast tomatoes until they have collapsed and begin to turn golden around the edges, 20 to 25 minutes.
- When the tomatoes are almost done roasting, heat 2 tablespoons oil in a large (12-inch), deep skillet or Dutch oven over medium. Add the onion, garlic and red-pepper flakes and cook until the onion is softened and the garlic is fragrant, 4 to 5 minutes. Stir in the rinsed beans and broth and bring to a simmer. With the back of a spoon or spatula, gently smash about ½ cup of the beans so they slightly thicken the broth. If you want a thicker stew, crush some more of the beans. Season with salt and pepper.
- When the tomatoes are finished roasting, add them directly to the stew along with any juices that have been released. Simmer for 5 to 10 minutes more so the flavors become friendly; season to taste with salt.
- Ladle into shallow bowls. Top each serving with some of the lemon-parsley mixture and drizzle with some more olive oil, and season with flaky salt, if you like. Serve with toasted bread.
Tips:
- Choose fresh fava beans: Look for fava beans that are plump and bright green. Avoid beans that are wrinkled or have brown spots.
- Shell the fava beans: To shell fava beans, hold each bean between your thumb and forefinger and pinch the seam of the pod. The bean should pop out easily.
- Blanch the fava beans: Blanching the fava beans helps to remove their skins and make them more tender. To blanch the beans, bring a large pot of salted water to a boil. Add the beans and cook for 2-3 minutes, or until they are bright green. Drain the beans and immediately transfer them to a bowl of ice water to stop the cooking process.
- Make the tomato-garlic sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until softened. Add the garlic and cook for 1 minute more. Add the tomatoes, oregano, basil, salt, and pepper. Bring to a simmer and cook for 15 minutes, or until the sauce has thickened.
- Add the fava beans and cook: Add the blanched fava beans to the tomato-garlic sauce and stir to combine. Cook for 5 minutes, or until the beans are heated through.
- Serve: Serve the fava beans with tomato-garlic sauce immediately. The dish can be served as an appetizer or a main course.
Conclusion:
Fava beans with tomato-garlic sauce is a delicious and easy-to-make dish that is perfect for a summer meal. The beans are tender and flavorful, and the sauce is rich and tangy. This dish can be served as an appetizer or a main course, and it is sure to be a hit with your family and friends.
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