Golden Fava Beans Casserole

Fava Beans Supreme Recipe 🌱🍽️

Overview:

Fava beans, often overlooked but utterly delightful when prepared just right, offer a refreshing twist to your usual vegetable repertoire. This Fava Beans Supreme recipe is a testament to their culinary potential, complemented with a medley of flavors from sweet onions, garlic, tomatoes, and a hint of parsley. Whether you’re a vegan enthusiast or simply craving a healthy dish bursting with flavor, this recipe is sure to satisfy your palate. Pair it with some minted peas, new carrots, or even peppered prawns for a complete meal that celebrates the vibrant goodness of fresh produce.

• Preparation Time: 20 minutes
• Cooking Time: 25 minutes
• Total Time: 45 minutes
• Servings: 2
• Rating: ⭐⭐⭐⭐⭐ (based on 7 reviews)

Ingredients:

• 2 cups fava beans, shelled and peeled
• 1 tbsp lite olive oil (or veggie oil spray for vegan option)
• 1/2 sweet onion, finely chopped
• 2 garlic cloves, minced
• 1/2 fresh tomato, diced
• 1 sprig parsley, chopped
• Optional: hot peppers for an extra kick
• Parmesan cheese, grated
• Salt to taste

Instructions:

1. Prepare the Fava Beans:

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   • Shell the fava beans and boil them in lightly salted water for about 6 minutes until tender.
   • Cool the beans in cold water and peel off the outer skin from each bean. (If using canned beans, skip to the next step.)

2. Preheat the Oven:

   • Preheat your oven to 350°F (175°C).

3. Sauté the Aromatics:

   • In a skillet, heat the olive oil over medium heat.
   • Sauté the chopped onion, minced garlic, and diced tomato until they are just soft and fragrant. If you’re feeling adventurous, add some hot peppers for a spicy kick.

4. Assemble the Dish:

   • Place the prepared fava beans in a well-buttered heatproof dish or coat it with veggie oil spray for a vegan option.
   • Pour the sautéed onion, garlic, and tomato mixture over the fava beans, ensuring they are evenly distributed.

5. Bake:

   • Cover the dish with foil and bake in the preheated oven for 15 minutes, allowing the flavors to meld together.

6. Add the Final Touches:

   • Remove the foil and sprinkle the dish generously with grated Parmesan cheese.

7. Broil to Perfection:

   • Switch your oven to broil mode and place the dish under the broiler for a few minutes until the cheese is golden and bubbly.

8. Serve and Enjoy:

   • Once the cheese is perfectly melted and golden, remove the dish from the oven.
   • Garnish with freshly chopped parsley for a burst of color and freshness.
   • Serve your Fava Beans Supreme hot and savor each delightful bite!

Optional Enhancements:

• Bread Crumb Topping: For added texture, mix some bread crumbs with the Parmesan cheese or sprinkle buttered crumbs over the dish before baking.
• Experiment with Flavors: Feel free to customize this recipe according to your taste preferences. You can add herbs like thyme or basil for an extra layer of flavor, or even toss in some sautéed mushrooms for a hearty twist.

Nutritional Information:

• Calories: 157 per serving
• Fat: 2g
• Saturated Fat: 0.3g
• Cholesterol: 0mg
• Sodium: 8.6mg
• Carbohydrates: 26.6g
• Fiber: 7g
• Sugar: 4g
• Protein: 9.3g

Conclusion:

Fava Beans Supreme is a testament to the exquisite flavors that can be achieved with simple, wholesome ingredients. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is guaranteed to impress with its delightful taste and nutritional benefits. So, gather your ingredients and embark on a culinary adventure that celebrates the humble yet versatile fava bean in all its glory! 🌟