Fava beans with garlic

Ingredients

• 2 pounds fava (broad) beans, shelled (about 2 cups)
• 1 tablespoon olive oil
• 1/4 cup minced yellow onion
• 1 clove garlic, minced
• 1/2 cup unsalted vegetable stock, chicken stock or broth
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon chopped fresh flat-leaf (Italian) parsley

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the fava beans and cook for 2 minutes. Drain and rinse immediately with cold water to stop the cooking.

NOTE: If you are using more mature fava beans in pods you may need to remove each bean's skin. Pinch each bean on the side opposite where it was attached to the pod. The bean should slip easily from the skin. Remove and discard the outer skins. Set the beans aside.

In a large saucepan with a tightfitting lid, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the fava beans and stock and bring to a boil. Reduce the heat to low, cover and simmer, shaking the pan gently from time to time, until the beans are tender, about 15 minutes.

Season with salt and pepper. Sprinkle with the parsley and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 80
Total carbohydrate: 8 g
Cholesterol: 0 mg
Dietary fiber: 2.5 g
Monounsaturated fat: 2.5 g
Protein: 3 g
Saturated fat: 0.5 g
Serving size: About 1/2 cup
Sodium: 190 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Nuts, seeds and dry beans: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1/2