Jackfruit Fava Bean Sautée
Guys. I’m officially obsessed with fava/faba/broad beans. After spending a week in Greece and trying allll the Greek food, I learned that one of the traditional Santorini dishes includes fava beans, both in their whole form and pureed into a dip or spread for pita. We pretty much had them every day, so when I got back to London I immediately tracked them down. I quickly researched how to cook them, and discovered even more about these amazing beans!
First of, did you know that beans in general are among one of the healthiest foods you can consume? Not only are the packed with plant protein and gut-friendly fiber, but they aid in the prevention of heart disease, cancer, and even have the ability to extend a person’s life (depending on the rest of their health, of course, but when you’re facing the end of the road, every day counts, right?!).
With roughly 13g protein and 9g fiber in each 1-cup serving, you’re also getting a meal rich in folate, manganese, copper, selenium, magnesium, as well as B-vitamins and even L-dopa (a precursor to dopamine). Yep, you might even call these magic beans. Read more on the benefits here!
One other thing to note, and maybe the single downside to fava beans, is that you have to soak them for a while, but you should really be doing this with pretty much all beans before cooking anyways, BUTTTTT
if you can find split fava beans, like I found, you don’t have to soak em! YAY!
So snag yourself a bag o beans and try out this super simple mediterranean-style dish. This could also be more like a middle-eastern dahl or curry depending on the spices you want to use. Get creative!
2 cup dried split fava beans
1/2 large white onion
1 can young jackfruit
2 cups cherry tomatoes, halved
2-3 cups fresh baby spinach
sea salt, pepper, paprika, turmeric, cumin, sweet curry, oregano
Cook the fava beans in a medium pot, about 1:2 ratio of beans to water. Place the beans and water in the pot with stove set to high, and allow to boil before reducing to simmer and covering. Cook for about 20-30 mins. Taste test beans (should be soft but not too mushy, think al dente pasta) and drain the excess water.
In a large skillet, heat 1 tbsp coconut oil over medium heat and add chopped onion. Cook until onion is translucent, about 5 mins
Add jackfruit and seasonings to the skillet and continue cooking. As the jackfruit softens, you can start pulling apart the chunks kind of like pulled pork. Cook about 8 mins.
Add in tomatoes to the skillet and continue cooking another 5 mins, squashing the tomatoes as they soften to create a more tomato-saucey texture.
Reduce heat to low. Mix in desired amount of fava beans (about equal ratio of fava to jackfruit) and add more seasonings if desired.
Lastly, add fresh spinach and fold into the mix until they wilt.