Broad Beans
The broad bean or fava bean is native to north Africa and southwest Asia and is cultivated across the globe. It is one of the oldest food and cover crops known to man.
Companion planting
Grow and cook with summer savoury.
Nutrition
Broad beans are good sources of protein, fibre, vitamin A and C, potassium and iron.
Cooking
Versatile in the kitchen they can be boiled, steamed, fried, mashed, sauteed and frozen:
- pick young enough for the pods still to be tender, roughly chop and fry or roast in olive oil and garlic
- cook young beans for 3-5 mins in boiling water then cool and eat as a salad with vinaigrette dressing...
- ...or with fresh peas as a salad with mint, spring onion, white wine vinegar, olive oil, garlic croutons and parmesan
- cook the beans briefly, then shell them and add to cooked rice with dill and steam for 15 mins
- the larger, older beans will benefit from being sauteed and frozen as the second cooking further softens their skins
Broad Bean Pate
Steam beans for about 10 mins until tender then peel them.
Blend with a little oil, lemon juice, garlic, salt.
Variations - add Greek yoghurt with mint instead of lemon and garlic or add chili for a hot paste.
Broad Bean Burgers
Equal quantities of Broad Beans and potatoes, cooked and mashed together.
To this mix add roasted and ground cumin, coriander and fennel seeds, some chilli, garlic, turmeric, s&p and a splash of olive oil. Some chopped, wilted spinach leaves, a liberal amount of fresh coriander, small amount of bread crumbs and egg to bind.
Shape into burgers with wet hands then coat in flour and chill for 30 mins.
Fry in oil until brown and serve with a sour cream dip.