Adding more beans, pulses & lentils into our diets is something we are all vaguely aware of as being a good thing (I confirm this is a good thing!) but often this can come with a wave of….unexpected turbulence let’s say.
Now that is entirely normal & can be purely to do with acclimatisation, (the processes of soaking & sprouting being very helpful to lessen such issues) but I’ve also got another trick up my sleeve for you; the wonderful fava bean!
As a member of the broad bean family these dried beans are a lot easier on the digestive tract as their fibre content is different. They are also fabulously delicious, a little softer than some of their friends & far quicker to cook.
I find the combination here with sweet potatoes & roasted onions to be truly divine, the beans also make wonderful dips & soups.
Serve with wraps or pitta, crunchy salad, sauerkraut & cooling yoghurt for a truly delectable mezze meal.
- 2 small (fist sized) sweet potatoes
- 1 large red onion
- 1 cup dry fava beans
- 2 cloves of garlic
- 1/2 tablespoon extra virgin olive oil
- 1 teaspoon baking powder (gluten free if necessary)
- 1 large handful fresh parsley
- Pinch of salt
- 1 teaspoon black pepper
- 1/2 teaspoon cumin
- To serve – almond or regular yoghurt, sauerkraut, cauliflower wraps, psyllium pitta, regular pitta/flatbreads, tahini dressing & whatever else you wish!
- Preheat your oven to 200C, line a tray with a silicone mat or parchment paper.
- Rinse the fava beans well 3-4 times then bring to a gentle simmer in 5 cups of cold water. Skim off the scum from the top & cook for 30 minutes.
- Roughly chop the sweet potato & onion into 2cm pieces, tumble together & pop in to roast for 15 minutes. Give them a shake about & pop back in for a further 5 minutes if they’re not quite done (you want soft & sticky not overly crisp or singed).
- Drain the beans & add to a food processor with the roasted vegetables, roughly chopped garlic, olive oil, seasoning & cumin. Blend until you have a uniform mix, scraping the sides down regularly.
- Roughly chop the parsley & add this along with the baking powder, pulse these in well.
- Roll into patties & arrange back on the tray you used for the vegetables (swap parchment/clean the silicone mat if it’s got sticky bits on it or they’ll catch & burn) . Bake for 20 minutes in the middle of the oven.
- Leave to cool on the tray for 5 minutes (so they aren’t too soft) then either serve or cool completely & refrigerate using within 4 days. They also freeze well & can be kept frozen for up to 3 months.