Low Fat Fava Beans With Parsley And Feta Food

SAUTéED FAVA BEANS

Steps:

• Gather the ingredients.
• Remove the fava beans from their pods. They usually have a stringier side; simply "unzip" them open by pulling that string off. Place the beans in a bowl and discard the pods.
• Bring a medium pot of water to a boil, add a generous amount of salt to make for very salty water, and blanch the beans for about 1 minute.
• Drain the fava beans and rinse with cold water to cool them off until they're cool enough to handle.
• Once easy to handle, squeeze each bean from the waxy whitish skin it's covered in. Remove the shells from all beans. Reserve the clean beans.
• In a large frying pan over medium heat, melt the butter and add the fava beans. Cook, stirring frequently, until the favas are tender, or about 3 minutes.
• Add salt and pepper to taste. Garnish with the fresh herbs if using and serve immediately.
• Enjoy!

HERBED FAVA BEANS WITH PASTA

Steps:

• Fill a large bowl with ice water. Bring a large pot of salted water to a boil. Add the fava beans and cook 30 seconds. Remove with a slotted spoon and transfer to the ice water; let cool about 5 minutes (keep the pot of water boiling). Drain the beans, then peel off their skins (they should slip right off). Add the pasta to the boiling water and cook as the label directs. Reserve about 1 1/2 cups cooking water, then drain the pasta.
• Heat the olive oil, garlic, mint sprigs, parsley sprigs and all but 2 tablespoons of the scallions in a large skillet over medium heat. Cook, stirring, until the scallions are soft, 1 to 2 minutes. Add the favas and 1 cup of the reserved cooking water. Bring to a simmer and cook until the favas are tender and the liquid is slightly reduced, 8 to 10 minutes; discard the garlic and herb sprigs.
• Add the pasta to the skillet and cook, tossing until it absorbs some of the sauce, about 3 minutes. Stir in the butter, chopped mint and parsley, reserved scallions, and salt and pepper to taste. Add more cooking water to loosen, if needed. Serve warm or at room temperature.
• Tip: If you can't find fresh fava beans, use frozen shelled and skinned ones and blanch as directed.

BLACK BEANS WITH FETA CHEESE

Steps:

• In large bowl, combine beans, red onion, mint and parsley.
• In a small bowl, whisk together lemon juice, olive oil, garlic and 1 tablespoon water. Pour over beans and mix to combine.
• Fold in feta.

LOW FAT RED BEANS AND RICE

Steps:

• Best when prepared the day before, as these directions instruct.
• Soak beans overnight in water to cover. Drain. Cook beans with ham soup base slowly for 3 hours. Near end of bean cooking time, saute yellow onions in olive oil until tender.
• Add remaining ingredients except seasoned salt & rice; cook slowly for 1.5 hours.
• Cool. Re-heat the next day and simmer for up to 1 hour [may need to add a little extra water if beans are too thick.] Add seasoned salt to taste.
• For thicker beans, remove a few beans from the pot, mash beans and return to pot.
• Serve over cooked rice.

LEBANESE BEAN SALAD

Steps:

• Mix fava beans, chickpeas, white beans, parsley, olive oil, garlic, and lemon juice together in a bowl. Season with kosher salt and black pepper. Chill and marinate in refrigerator for at least 2 hours.

BROAD BEANS WITH PARSLEY, FETA & ALMONDS

Steps:

• Briefly cook the broad beans in simmering water, drain and refresh in cold water. Squeeze them out of their grey outer pods, if you want.
• Put the parsley in a bowl, add the shallot and feta. Heat the olive oil in a small frying pan and toast the almonds, add a little salt to the pan, toss, then add the parsley mix along with the beans. Dress with the juice from 2 of the lemon wedges and serve the other 2 on the side.

GREEK FAVA BEAN, EGGPLANT & OLIVE STEW WITH FETA

Steps:

• HEAT 3 tablespoons of the oil in a large saucepan. COOK the onions for 10 minutes, stirring occasionally.
• ADD the red pepper, eggplant and zucchini and cook for 5 minutes, then add the potato, garlic and oregano and cook for 1 minute. ADD the tomatoes, stock, salt and pepper, stir well to combine and bring to a boil.
• REDUCE the heat to medium and cook, uncovered, for 20 minutes, stirring occasionally.
• WHILE the stew simmers, cook the rice. ADD the cooked, peeled fava beans, parsley and olives to the stew and cook, covered, for 10 minutes.
• REMOVE from the heat and stir in the remaining 2 tablespoons of olive oil.
• SERVE over rice with crumbled feta cheese on top (alternatively serve with bulgur or crusty bread instead of rice).

FAST AND LOW FAT BEANS AND TOMATOES FOR A WEEKNIGHT

Steps:

• Heat a pan and spray with non-stick spray.
• When it is warm, add the garlic and onion and cook until starting to get translucent.
• Drain and rinse the canned beans.
• (Rinsing gets rid of some of the sodium.).
• Add the can of tomatoes with juice, and then the drained and rinsed beans as well as the basil.
• Mix it all together.
• Let it simmer 5-10 minutes (or while the pasta cooks) until it is bubbly.
• If you like your beans softer, let it cook longer.
• Serve over pasta or rice.

LOW FAT RED BEANS AND RICE

Steps:

• Heat oil in a large nonstick skillet over med heat.
• Add the onions, garlic, and bacon.
• Cook, stirring often, for 6 minutes, or until lightly browned.
• Stir in the beans and rice.
• Cook for 10 minutes, or until the rice is lightly browned.
• Season with salt and pepper.

LOW FAT FAVA BEANS WITH PARSLEY AND FETA

Steps:

• Warm fava beans in a small pot.
• Drain and pour into a medium bowl.
• Mix in chopped garlic, parsley, salt, pepper, and free fat feta (regular feta can be substituted if desired).
• Serve stuffed in half a pita or wrapped in lavash as a side dish.
• Also tastes great as a quick, light meal served on its own.