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SAUTEED FAVA BEANS (or Limas)
Caution - fava beans contain toxic lectin. Ten minutes cooking at 212F deactivates the toxin. 30 minutes is recommended. Typical gastrointestinal distress, (diarrhea, vomiting) are the usual result of inadequately cooking fava beans. Slow cooking can actually be worse than eating raw beans by making more of the toxin available. So boil fava beans or use canned fava beans.
Bob's Red Mill Fava Beans, 20 oz
3 pounds fresh fava beans, shelled, or 3 cups frozen baby lima beans, thawed
1/4 cup grapeseed/or olive oil and 2 tablespoons butter
1 cup chopped onion
1 teaspoon powdered fennel (with or without fresh sliced fennel bulb)
1 cup chicken broth
1 tablespoon fresh lemon juice
Chopped cooked bacon
1. Cook fava beans in boiling salted water 2 minutes.
2. Drain, cool and peel outer skins of fava beans (if picked young, the outer skin won't be there).
3. Heat oil and butter in large skillet over medium low heat. Add onion and fennel; sauté 5 minutes.
4. Add favas or lima beans. Sauté 3 minutes.
5. Add 1 cup broth and bacon; bring to boil. Reduce heat; simmer 10 minutes to blend flavors.
6. Simmer until favas are tender, about 15 minutes more.
7. Add lemon juice and Season with salt and pepper and cooked bacon.
8. Serve warm or at room temperature.
Most of the Fava plant is edible. If you harvest the beans when they are still young (about 4" long), you can slice up the entire pod very thin and blanch. Test by tasting the shell first - if it's tender and fresh and not bitter or fibrous, use it all.
FRESH FAVA BEAN SOUP
Recipe from Steve Oh, Permies.com
Please read Cautionary Note above about cooking fava beans
This recipe appears very much like a split pea soup (just a brighter green) but is far more flavorful and hearty.
It is more labor intensive due to the "skin" on the beans, but it is so worth it.
Use fresh green fava beans (or pre-blanched and frozen, which is how we store a lot of them) Broad beans are best due to their larger size (fewer beans to skin), but any variety of fava works.
Blanch the fava beans for 2-3 minutes, let cool, and skin them.
Fava beans have a thick skin (not the pod, there is a skin on each bean) that must be removed for this recipe, they "pop" out of the skin easily after blanching. Many already know this, but it bears mentioning for those new to favas.
You will want about 3 cups of skinned beans, so start with about 4 cups of fresh green fava beans.
3 cups blanched and skinned fresh green fava beans. (dried beans just don't work well for this)
3-4 large leeks, chopped (or 2 large onions if you don't have leeks)
4 celery stalks, diced
4 carrots, chopped
1-2 potatoes, chopped
1 quart chicken or ham stock. (or vegetable stock if you are vegetarian)
A ham bone or 1/2lb diced bacon (If you prefer a dish without meat, just don't add it. The soup is great as a vegetarian meal, you just may need to add a bit more salt at the end)
1/2 teaspoon black pepper
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
roasted, hulled sunflower seed
1. Place the fava beans and stock in a large pot, add more stock to cover the beans if necessary.
2. Bring to a boil for ten minutes then cover and reduce to a simmer for one hour
3. Remove 1/2 of the beans, mash them and return them to the stock. (can use a food processor if you like)
4. Add carrots, celery, leeks, potatoes and ham/bacon
5. Bring to a boil and simmer uncovered, stirring regularly to avoid burning. Cover once broth is desired consistency and continue stirring until vegetables are softened.
6. Add spices, reduce heat, cover and let flavors incorporate for thirty minutes, stirring occasionally.
7. Salt to taste and liberally sprinkle sunflower seed over individual bowls just prior to serving.
This goes very well with thick sliced hearty multi-grain bread or a strong home made sourdough.
CRISPY HERB ROASTED CHICKPEAS (GARBANZO BEANS)
Recipe from Mountain Rose Herbs
1 can organic chickpeas, drained
1 1/2 Tbsp organic virgin olive oil
1 Tbsp fresh organic lemon juice
2 tsp organic onion powder or granules
1 tsp organic dill weed, spinach powder, basil, or rosemary powder
1/2 tsp fine sea salt
Black pepper to taste
1. Heat oven to 350 degrees.
2. Toss chickpeas with olive oil, lemon juice, herbs, salt, and pepper.
3. Roast in a glass pan for 25-35 minutes or until crunchy, stirring often.
4. Allow to cool and enjoy!
8 slices bacon
1 (1 lb.) can green beans, drained
1 (1 lb. 15 oz.) can pork & beans, drained
3/4 c. dark brown sugar
1/2 tsp. dry mustard
1 c. chopped onion
1 (1 lb.) can lima beans, drained
1 (1 lb.) can kidney beans, drained
1/2 c. vinegar
1/2 tsp. garlic salt
1/8 tsp. pepper
Cook bacon in microwave oven until crisp; drain, reserving drippings. Crumble bacon. Saute onion in bacon fat for 3 minutes. Stir once. Combine all ingredients mixing lightly. Turn into 3 quart casserole and bake 20 minutes. Stir and turn dish twice during cooking time. Makes 16 servings. NOTE: Divide mixture between 1 1/2 quart casserole and freeze one for later use. Cooking time for 1 1/2 quart casserole will be 13 to 15 minutes.
RED BEANS AND RICE
1 lb. dried red kidney beans
1 pkg. of beef smoked sausage, cut into bite size pieces
1 clove garlic
1 medium onion
1/2 green pepper
2 tbsp. oil
Salt to taste
Wash and pick over beans. Cover with water. Add remaining ingredients and simmer for 1 to 1 1/2 hours or add water as needed until beans are tender and soup is thick. Serve over cooked rice.
OKLAHOMA BAKED BEANS
3 lg. cans Boston baked beans, (small navy peas)
2 tbsp. Worcestershire sauce
2 tbsp. bacon fat
1 clove garlic, chopped
1/2 onion, chopped
1/2 lb. bacon, cooked and crumbled
1/2 lb. sausage, cooked and chopped
1 c. cheddar cheese, shredded
1 can chili sauce
1 tsp. chili powder
Mix together and bake at 350 degrees about 1 hour.
CROCK POT BEAN STEW - Serves 6
1 Onion, chopped
1 tablespoon Oil
2 Cloves garlic, chopped
1-1/2 teaspoons Paprika
1/2 cup Pinto beans
1/2 cup Northern beans
1/2 cup Kidney beans
1/2 cup Red lentils
5 cups Water
1 Bay leaf
1 teaspoon Celery seed
1 teaspoon Dill weed
2 teaspoons Salt
1/4 teaspoon Black pepper
1 Knorr Vegetarian or Chicken bouillon Cube
2 cups Cubed potatoes or (potato and carrots)
Saute onion, garlic in oil with paprika. Put all ingredients in slow cooker, and simmer on high for about 4 hours.
QUICK FROM CANS BEAN SOUP
1 tablespoon Extra Virgin Olive Oil
2 garlic cloves, minced
1/2 teaspoon crushed red pepper
6 cups Chicken Broth
1 (28 ounce) can Diced Tomatoes
1 (15 ounce) can Kidney Beans, rinsed and drained
1 (15 ounce) can Black Beans, rinsed and drained
1 (15 ounce) can Pinto Beans, rinsed and drained
1/4 cup Sour Cream
1/4 cup minced fresh cilantro or 1 tsp dried
1. Heat oil in a large Dutch oven over medium-high heat. Add garlic and crushed red pepper; saute 30 seconds.
2. Add broth and next 4 ingredients. Cover and cook 10 minutes, stirring occasionally.
3. Ladle soup into bowls. Garnish with sour cream and cilantro, if desired.
ORANGE AND LENTIL SOUP
Red lentils are simmered in orange juice and chicken broth in this quick and simple pureed soup.
2 tablespoons butter
1 onion, diced
2/3 cup red lentils
1/2 cup orange juice
1 stalk celery, chopped
1/2 carrot, shredded
1 bay leaf
1/2 teaspoon dried thyme
ground black pepper to taste
3 cups chicken broth, divided
In a pot over medium heat, cook onions in butter until softened. Stir in lentils, orange juice, celery, carrot, bay leaf, thyme, pepper and half the chicken broth and simmer 40 minutes, until lentils are tender. Puree in a blender or food processor, or using an immersion blender. Return to the pot, stir in remaining chicken broth and heat through.
SPICY SLOW COOKER BLACK BEAN SOUP
Dried black beans are cooked all day in a slow cooker with chicken broth, canned jalapenos, cumin, chili powder and cayenne pepper.
1 pound dry black beans, soaked overnight
4 teaspoons diced jalapeno peppers
6 cups chicken broth
1/2 teaspoon garlic powder
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon cayenne pepper
3/4 teaspoon ground black pepper
1/2 teaspoon hot pepper sauce
Drain black beans, and rinse.
Combine beans, jalapenos, and chicken broth in a slow cooker. Season with garlic powder, chili powder, cumin, cayenne, pepper, and hot pepper sauce.
Cook on High for 4 hours. Reduce heat to Low, and continue cooking for 2 hours, or until you are ready to eat.
2 (15.5 ounce) cans black-eyed peas, drained and rinsed
2 tomatoes, chopped
1 medium sweet onion, chopped
1/2 cup chopped jalapeno peppers
8 fluid ounces Italian dressing
cayenne pepper to taste
2 avocados - peeled, pitted, and chopped
In a large bowl, mix black-eyed peas, tomatoes, sweet onion, jalapeno peppers, Italian dressing, and cayenne pepper. Stir in the avocados just before serving.
THREE BEAN BARBECUE BEANS
1/2 lb. bacon, diced
1 lg. onion, chopped
1/2 c. brown sugar
1/4 c. catsup
1/2 tsp. chili powder
1/2 tsp. pepper
1 (16 oz.) butter beans
1/2 lb. hamburger
1/2 c. sugar
1/4 c. barbecue sauce
2 tbsp. molasses
1 tsp. salt
1 (16 oz.) kidney beans
1 (31 oz.) pork 'n beans
May use all pork 'n beans, if desired. Brown bacon, hamburger, and onion. Drain grease and mix with rest of ingredients. Bake 1 hour, uncovered, at 350 degrees.
TUSCANY BEAN SOUP - Serves 6
Smooth, creamy white beans make this a flavorful yet hearty soup. Use good quality canned white beans and serve with a salad and Italian bread.
2 Tbsp (30mL) olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, minced
3 cups (680g) canned tomatoes (1 28-ounce can)
6 cups (900g) canned white beans (3 15-ounce cans), undrained
5 cups (1.25L) water
1/2 tsp (3g) salt
Freshly ground pepper, to taste
1 cup (75g) pasta shells, or other small pasta shape
1/4 cup (9g) fresh basil leaves, coarsely chopped
Heat olive oil in a large soup pot and saute onions, celery, and garlic until tender. Add the canned tomatoes and cook over medium heat, breaking up the tomatoes with a spoon, so they are in small pieces. Cover and cook for about 20 minutes, covered, stirring occasionally. Add the canned beans with their liquid, the water, salt, and pepper, and cook over medium heat for another 20 minutes, until the beans are soft and begin to break apart. Add the pasta to the soup, and cook for another 5 - 10 minutes until the pasta is cooked through. Ladle into bowls and top with the basil leaves as a flavorful garnish.
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