Market Watch: Fava Beans

Rumor has it they’re incredibly hard to shell so I’ve avoided fava beans in the past. As it turns out I was worried over nothing.

Rumor has it they’re incredibly hard to shell, so I’ve avoided fava beans in the past. As it turns out I was worried over nothing. You have to do a little work to get to these gorgeous legumes, but it's worth it.

Shelling Fava Beans

You have to do double duty to get to the good stuff: Mature fava beans are tucked inside an inedible pod and tough outer skin that both need to be removed. Inside these layers you’ll find tender and buttery beans that are high in protein, fiber and iron.

Cooking Them Up

To prepare, remove beans from pod and blanch in boiling water for 1 to 2 minutes; transfer to an ice bath to stop the cooking. Peel away the thick outer skin to reveal the emerald green edible portion (here are the step-by-step instructions).

Then, dig in – toss with rice, pasta and salads or saute with olive oil, garlic and some fresh red chilies.

Recipes To Try:

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

You Might Also Like:

Keep Reading

Next Up

Market Watch: String Beans

Also known as snap beans or green beans, string beans aren’t just for Thanksgiving casseroles.

Market Watch: Shell Beans

Also known as “cranberry” beans, these red and beige beauties are all over my market right now. They made an unusual addition to my summer succotash.

Market Watch: Rainbow Chard

My CSA box is erupting with gigantic bunches of this leafy green veggie. This variety of Swiss chard has fluffy, tender green leaves and edible stems bursting with color and flavor.

Market Watch: Radishes

Don't underestimate the nutritional and culinary punch of the seemingly-humble radish.

Market Watch: Pears

Pick up a few varieties of these delicate Autumn gems next time you're at the market.

Market Watch: Beets

Beets may not seem all that exciting but when these babies turn up at the farmers’ market, all I can think about is making my Roasted Beet Risotto. It uses both beets and their greens and makes for a perfect vegetarian meal.

Market Watch: Heirloom Eggplants

Most passersby ooh and ahh over these fantastically gorgeous nightshade veggies and then pass on buying them because they have no idea what to do with them! I’m here to help.

Market Watch: Pea Shoots

A true farmers’ market find: Tender pea shoots are too delicate and perishable for the supermarket. Use them in our easy summer roll recipe.

Market Watch: Tomatillos

Here’s what to do with fresh tomatillos from the local farmers market.

Market Watch: Green Peas

Green peas are sitting in natural little packages just waiting to be plucked. Visit your local farmers' market and dive into a basket of this spring treasure.