Dried fava beans are a culinary treasure trove, offering a rich source of protein, fiber, and delicious flavor. Whether you’re looking to add some Middle Eastern flair to your meals or create a hearty soup to warm up on a chilly day, dried fava beans are the perfect ingredient to have in your pantry. In this article, we’ll explore 20 mouth-watering recipes that showcase the versatility and complexity of these incredible legumes.
From spicy stews to creamy dips and crunchy salads, our selection of recipes will take you on a culinary journey around the world, highlighting the diverse flavors and textures that dried fava beans have to offer. Whether you’re a seasoned cook or just starting to experiment with new ingredients, there’s something on this list for everyone.
Stay tuned for the full article, where we’ll dive into each of these recipes and share our tips and tricks for bringing out the best in your dried fava beans.
Spicy Moroccan Dried Fava Bean Stew
A hearty and aromatic stew that combines the nutty flavor of dried fava beans with the warm spices of Morocco.
Ingredients:
– 1 cup dried fava beans, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and black pepper, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat the oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook for 1 minute, stirring constantly.
3. Add the fava beans, diced tomatoes, and vegetable broth. Season with salt and black pepper to taste.
4. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the fava beans are tender.
5. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Creamy Dried Fava Bean Hummus
This creamy hummus recipe is a unique twist on the classic chickpea version, using dried fava beans instead. The result is a rich and nutritious dip with a smooth texture.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. Drain and rinse the fava beans.
2. In a blender or food processor, combine the fava beans, garlic, lemon juice, tahini, and olive oil.
3. Blend until smooth, adding the water as needed to achieve desired consistency.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with paprika or parsley if desired.
Cooking Time: 10 minutes
Garlic and Herb Dried Fava Bean Dip
Transform plain crackers into a flavorful treat with this aromatic dip, perfect for snacking or as a party appetizer.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon chopped fresh parsley
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a blender or food processor, combine soaked fava beans, garlic, olive oil, parsley, paprika, salt, and pepper.
3. Blend until smooth, adding water as needed to achieve desired consistency.
4. Transfer the mixture to a baking dish and bake for 20-25 minutes, stirring occasionally, until the dip is warm and fragrant.
Cooking Time: 20-25 minutes
Mediterranean Dried Fava Bean Salad
A flavorful and nutritious salad that combines the earthy sweetness of dried fava beans with the brightness of Mediterranean herbs.
Ingredients:
– 1 cup dried fava beans, rehydrated in water or broth
– 2 tablespoons extra-virgin olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh oregano
– 2 tablespoons lemon juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. In a large bowl, combine the rehydrated fava beans, garlic, parsley, oregano, olive oil, lemon juice, salt, pepper, and red pepper flakes (if using).
2. Toss to coat the fava beans evenly.
3. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
4. Serve chilled or at room temperature.
Cooking Time: None! This salad is ready in just a few minutes of preparation.
Slow-Cooked Dried Fava Bean Soup
This hearty soup is a perfect representation of traditional Mediterranean cuisine, where simple ingredients come together to create a rich and satisfying meal.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large Dutch oven over medium heat.
2. Add the onion and garlic; cook until the onion is translucent, about 5 minutes.
3. Add the soaked fava beans, vegetable broth, diced tomatoes, and smoked paprika. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 1 hour, or until the fava beans are tender.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 1 hour
Roasted Dried Fava Beans with Sea Salt
A simple yet flavorful snack or appetizer that highlights the rich, nutty flavor of dried fava beans.
Ingredients:
– 1 cup dried fava beans
– 2 tablespoons olive oil
– 1/4 teaspoon sea salt
– Optional: garlic powder to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. Rinse the dried fava beans and remove any debris or stems.
3. In a bowl, toss the fava beans with olive oil, sea salt, and garlic powder (if using) until evenly coated.
4. Spread the bean mixture in a single layer on a baking sheet lined with parchment paper.
5. Roast for 10-12 minutes, stirring occasionally, until the beans are lightly toasted and fragrant.
Cooking Time: 10-12 minutes
Serve: Warm or at room temperature, perfect as a snack or appetizer.
Dried Fava Bean and Spinach Curry
Discover the rich flavors of North African cuisine with this hearty and nutritious curry, perfect for a cozy evening meal.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 cups fresh spinach leaves
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 1 can (14 oz) diced tomatoes
Instructions:
1. In a large pan, heat the olive oil over medium heat.
2. Add the chopped onions and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cumin, turmeric, and salt; cook for 1 minute.
5. Add the soaked fava beans, diced tomatoes, and spinach leaves to the pan.
6. Simmer the mixture over low heat, stirring occasionally, until the fava beans are tender (about 20-25 minutes).
7. Serve hot over rice or with crusty bread.
Cooking Time: 20-25 minutes
Lemon and Olive Oil Dried Fava Bean Mash
Elevate your snack game with this refreshing and nutritious recipe that combines the earthy flavor of fava beans with a bright and citrusy twist.
Ingredients:
– 1 cup dried fava beans, rehydrated in water
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt to taste
– Optional: chopped fresh parsley or chives for garnish
Instructions:
1. Drain and rinse the rehydrated fava beans.
2. In a medium bowl, mash the fava beans using a fork or potato masher until they reach your desired consistency.
3. Add the olive oil, lemon juice, and salt to the mashed fava beans. Mix well until combined.
4. Taste and adjust the seasoning as needed.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: 10-15 minutes (rehydrating time) + serving
Dried Fava Bean Falafel with Tahini Sauce
Experience the rich flavor of Middle Eastern cuisine with this innovative twist on traditional falafel. Dried fava beans add a nutty depth to these crispy, flavorful bites.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup breadcrumbs
– 1 tablespoon lemon juice
– 1 teaspoon baking powder
– Salt and pepper to taste
– Vegetable oil for frying
– Tahini sauce (see below)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a food processor, blend fava beans, garlic, parsley, breadcrumbs, lemon juice, baking powder, salt, and pepper until coarsely chopped.
3. Using your hands, shape the mixture into small patties.
4. Fry the falafel in hot oil until golden brown, about 3-4 minutes per side.
5. Drain on paper towels and serve with Tahini Sauce (recipe below).
Tahini Sauce:
– 1/2 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon garlic, minced
– Salt to taste
Mix all ingredients in a bowl until smooth. Serve chilled.
Cooking Time: About 20 minutes.
Smoky Dried Fava Bean and Tomato Stew
This hearty stew is a perfect blend of smoky flavors, tender beans, and sweet tomatoes. A great way to warm up on a chilly day.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 cups diced fresh tomatoes (or 1 can of crushed tomatoes)
– 1 teaspoon smoked paprika
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large Dutch oven or pot, sauté onions and garlic in a little oil until softened.
3. Add smoked paprika, cumin, salt, and pepper. Cook for 1 minute.
4. Add soaked and drained fava beans, diced tomatoes, vegetable broth, and bring to a boil.
5. Transfer the pot to the preheated oven and simmer for 45-50 minutes or until the beans are tender.
6. Taste and adjust seasoning as needed.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 1 hour
Dried Fava Bean and Caramelized Onion Stew
This hearty stew is a perfect blend of flavors, with the nutty sweetness of caramelized onions complementing the creamy richness of dried fava beans. A simple yet satisfying meal for any time.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 large onions, thinly sliced
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large Dutch oven, caramelize the onions by cooking over medium heat for 30 minutes, stirring occasionally.
3. Add the soaked and drained fava beans, cumin, smoked paprika, salt, and pepper. Stir well.
4. Add the vegetable broth and diced tomatoes. Bring to a boil, then reduce heat and simmer for 45 minutes or until the fava beans are tender.
5. Serve hot, garnished with fresh parsley if desired.
Cooking Time: 1 hour 15 minutes
Herbed Dried Fava Bean and Quinoa Pilaf
A flavorful and nutritious pilaf perfect for a weeknight dinner or as a side dish for your favorite meals.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water
– 1/2 cup dried fava beans, rehydrated in hot water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium saucepan, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until quinoa is tender.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until onion is translucent.
3. Add rehydrated fava beans, thyme, salt, and pepper to the skillet. Cook for an additional 5 minutes, stirring occasionally.
4. Once quinoa is cooked, fluff with a fork and add it to the skillet. Stir to combine with fava bean mixture.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Dried Fava Bean and Chorizo Stew
A hearty and flavorful stew that combines the nutty sweetness of dried fava beans with the smoky spiciness of chorizo. This comforting dish is perfect for a chilly evening or as a satisfying lunch.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 pound chorizo, sliced
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the chorizo and smoked paprika, cooking for 2-3 minutes or until the sausage is browned.
5. Add the soaked fava beans, vegetable broth, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 45 minutes or until the fava beans are tender.
Cooking Time: 50 minutes
Crispy Dried Fava Bean Fritters
Transform dried fava beans into crispy and addictive snacks with this simple recipe.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/4 cup olive oil
– 1 egg, lightly beaten
– Water, as needed
Instructions:
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, salt, and baking powder.
3. In a large bowl, combine soaked fava beans, olive oil, egg, and water as needed to form a thick batter.
4. Add the dry ingredients to the wet mixture and stir until just combined.
5. Using your hands or a spoon, shape the mixture into small patties, about 1 inch (2.5 cm) in diameter.
6. Place the fritters on the prepared baking sheet, leaving some space between each.
7. Bake for 15-20 minutes, or until golden brown and crispy.
Cooking Time: 15-20 minutes
Dried Fava Bean and Roasted Red Pepper Spread
This recipe combines the nutty flavor of dried fava beans with the sweetness of roasted red peppers, perfect for topping crackers or using as a dip.
Ingredients:
– 1 cup dried fava beans
– 2 cups water
– 2 tablespoons olive oil
– 2 large red bell peppers, seeded and chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Rinse the dried fava beans and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the soaked fava beans, then transfer them to a blender or food processor with the remaining 2 cups of water, olive oil, roasted red peppers, garlic, salt, and pepper.
3. Blend until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
4. Taste and adjust the seasoning if desired.
5. Serve immediately or store in an airtight container in the refrigerator for up to 1 week.
Cooking Time: 15 minutes (including soaking time)
Dried Fava Bean and Mushroom Risotto
This hearty risotto combines the nutty flavor of dried fava beans with earthy mushrooms, perfect for a comforting autumnal meal.
Ingredients:
– 1 cup Arborio rice
– 2 cups vegetable broth, warmed
– 1/4 cup dried fava beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (e.g. cremini, shiitake), sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the broth in a separate pot.
2. In a large skillet, heat oil over medium-high. Add onion and cook until translucent.
3. Add mushrooms and cook until tender, about 5 minutes.
4. Add garlic, fava beans, rice, and a pinch of salt. Cook for 1-2 minutes, stirring constantly.
5. Add 1/2 cup broth and stir until absorbed. Repeat process, adding broth in 1/2 cup increments, until rice is cooked (about 20-25 minutes).
6. Serve with Parmesan cheese, if desired.
Cooking Time: 25 minutes
Spiced Dried Fava Bean and Lentil Soup
Warm up with this hearty and aromatic soup that combines the nutty flavor of dried fava beans with the comforting taste of lentils. This recipe is perfect for a cozy evening meal.
Ingredients:
– 1 cup dried fava beans, rinsed and drained
– 1/2 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the rinsed fava beans, lentils, vegetable broth, cumin, coriander, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the beans and lentils are tender.
Cooking Time: 45-50 minutes
Dried Fava Bean and Kale Stew with Coconut Milk
This nourishing stew is a perfect blend of earthy fava beans, tender kale, and creamy coconut milk. Perfect for a cozy evening meal or a satisfying lunch.
Ingredients:
– 1 cup dried fava beans, rinsed and drained
– 2 cups water or vegetable broth
– 1 bunch curly kale, stems removed, chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper, to taste
– 1 can full-fat coconut milk
Instructions:
1. In a large pot, combine fava beans, water or broth, and chopped onion. Bring to a boil, then reduce heat and simmer for 30 minutes.
2. Add chopped kale, garlic, cumin, smoked paprika (if using), salt, and pepper. Simmer for an additional 10-15 minutes, or until kale is tender.
3. Stir in coconut milk. Simmer for 5-7 minutes to allow flavors to meld together.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped fresh herbs (optional).
Cooking Time: 45-50 minutes
Dried Fava Bean and Sweet Potato Hash
This hearty hash combines the nutty flavor of dried fava beans with the natural sweetness of roasted sweet potatoes, making it a perfect side dish or breakfast option.
Ingredients:
– 1 cup dried fava beans, rehydrated in water
– 2 large sweet potatoes, peeled and diced
– 2 tablespoons olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add chopped onion and cook until translucent, about 5 minutes.
4. Add minced garlic and cook for an additional minute.
5. Stir in rehydrated fava beans and roasted sweet potatoes. Season with salt and pepper to taste.
6. Serve warm or at room temperature.
Cooking Time: Approximately 30-40 minutes
Dried Fava Bean and Artichoke Heart Salad
This hearty salad combines the nutty flavor of dried fava beans with the tender sweetness of artichoke hearts, perfect for a quick and satisfying meal or as a side dish.
Ingredients:
– 1 cup dried fava beans, rehydrated in water
– 1 (14 oz) can artichoke hearts, drained and chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large bowl, combine rehydrated fava beans and chopped artichoke hearts.
2. Drizzle olive oil over the mixture, then sprinkle with lemon juice and Dijon mustard.
3. Season with salt and pepper to taste.
4. Garnish with fresh parsley or thyme, if desired.
Cooking Time: 5-7 minutes (rehydrating fava beans), no cooking required for artichoke hearts.
Summary
Discover the versatility of dried fava beans with these 20 flavorful recipes for every occasion. From savory stews and dips to refreshing salads and spreads, there’s something for everyone. Try your hand at Spicy Moroccan Dried Fava Bean Stew or Creamy Dried Fava Bean Hummus for a snack. Or, go bold with Smoky Dried Fava Bean and Tomato Stew or Herbed Dried Fava Bean and Quinoa Pilaf for a satisfying meal. Whether you’re looking for comfort food or something light and refreshing, these recipes showcase the many faces of dried fava beans.
Leave a Reply