Beans are an inexpensive and lean source of protein, fiber and micronutrients. But it's easy to fall into a bean rut. White beans, black beans, garbanzo beans and fresh green beans easily make their way to the table relatively frequently.
Consider widening your bean circle and including fava beans, also known as broad beans (perhaps more commonly so, thanks to a "Silence of the Lambs"-induced PR problem). Fava beans are relatively large and flat irregularly-shaped beans that have a creamy, almost buttery taste. They are available in the grocery store frozen fresh, canned, dried, or (my favorite) cooked and vacuum-packed on the packaged vegetable shelf. A quarter cup of fava beans has about 125 calories, and delivers about 10 grams each of protein and fiber, as well as vitamins and minerals, particularly magnesium and iron.
The mild flavor and pleasant non-mealy texture mean the fava bean is perfect for swapping into almost any of your favorite bean recipes — salads, stews, and soups all get a nice face-lift from bringing in a new bean. This Fava Bean Tabbouleh recipe replaces classic bulgur wheat with fava beans, and the result is a fresh, herbaceous side dish that is hearty enough to work as a meat-free main dish.
The salad is sturdy enough to survive brown-bagging or picnicking, or simply an extra day in the fridge if you have leftovers. Grabbing a box of cooked fava beans at the market turns this dish into convenience food you can feel great about.
Fava Bean Tabbouleh
Start to finish: 15 minutes
2 cups cooked fava beans
1 1/2 cups parsley leaves (and soft stems), chopped
1/2 cup cilantro leaves (and soft stems), chopped
1/4 cup mint leaves, roughly chopped
1 large tomato, chopped
2 tablespoons minced shallot
1/4 cup lemon juice (approximately 2 medium lemons)
2 tablespoons extra virgin olive oil
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
salt and pepper
Place the beans, herbs, tomato and shallot in a large bowl. In a small bowl, whisk together the dressing ingredients, and pour onto the salad and toss. Will keep for up to 24 hours in the refrigerator.
Nutrition information per serving: 123 calories; 47 calories from fat; 5 g fat (1 g saturated; 0 g trans fats); 0 mg cholesterol; 216 mg sodium; 15 g carbohydrate; 4 g fiber; 3 g sugar; 5 g protein.