Tired of the same old mashed potatoes? Let’s transport your taste buds to the sunny Mediterranean with this rustic and incredibly satisfying Mashed Fava Beans recipe! Known as ‘Fava’ in Greece, this dish is a creamy, protein-packed purée that’s both comforting and surprisingly light. It’s the perfect side dish, a fantastic dip for crusty bread, or a wholesome base for a vegetarian meal. Simple ingredients transform into a dish bursting with earthy flavor, ready to be customized with your favorite toppings. Get ready to fall in love with your new favorite bean dish!
Ingredients
• 8 oz / 225g dried peeled and split fava beans, rinsed
• 1 medium onion, chopped
• 1 medium carrot, chopped
• 1 celery stalk, chopped
• 1/3 cup / 80ml extra virgin olive oil, for serving
• 2 tbsp / 30ml freshly squeezed lemon juice, for serving
• Salt and freshly ground black pepper, to taste
• Water, for cooking
Instructions
1. Place the rinsed fava beans in a large pot and add enough water to cover them by at least 2 inches. Bring to a boil over high heat.
2. Reduce the heat to a steady simmer, cover the pot loosely, and cook for about 30 minutes, or until the beans begin to soften.
3. Add the chopped onion, carrot, celery, and a generous pinch of salt and pepper to the pot. Stir to combine.
4. Continue to simmer, stirring occasionally, for another 30-45 minutes, or until the beans are very soft and falling apart. Add more water if the mixture becomes too dry.
5. Drain the beans and vegetables, reserving a little of the cooking liquid.
6. Mash the beans to your desired consistency using a potato masher or a wooden spoon. For a smoother texture, use a food mill or ricer. Add a splash of the reserved cooking liquid if needed to reach a creamy consistency.
7. Taste and adjust the seasoning with more salt and pepper. To serve, transfer the mashed favas to a bowl and drizzle generously with the extra virgin olive oil and fresh lemon juice.
Nutritional Information
• Serving Size: 1 of 4
• Calories: 350 kcal
• Protein: 15g
• Fiber: 12g
• Iron: 4mg
• Disclaimer: is an estimate and may vary based on used.
Pro Tips
• Pro-Tips for Perfect Mashed Favas
• For a bright, fresh finish, stir in a combination of chopped fresh herbs like parsley and mint along with a pinch of lemon zest just before serving.
• Create a richer, deeper flavor by sautéing the onion, carrot, and celery in a little olive oil before adding them to the simmering beans.
• If you can’t find dried fava beans, this recipe works beautifully with dried lima beans, gigantes, or cranberry beans; just adjust cooking times as needed.
• For an ultra-creamy texture, blend the cooked bean mixture in a food processor, drizzling in olive oil as it runs.
FAQ
Q: Is this mashed fava bean recipe a good source of plant-based protein
A: Absolutely! Fava beans are a fantastic source of plant-based protein. A single serving of this recipe provides approximately 15g of protein, making it a hearty and satisfying option for any vegetarian or vegan meal.
Q: What can I use instead of dried fava beans for this vegetarian recipe
A: If you can’t find dried fava beans, you can easily substitute them with other large, creamy beans. Dried lima beans, gigantes, or cranberry beans are excellent vegetarian alternatives. Just be sure to adjust the cooking time as needed until they are very soft.
Q: How can I make this fava purée a complete vegetarian meal
A: This fava purée makes a wonderful base for a full vegetarian meal. Serve it in a bowl topped with roasted vegetables like bell peppers and zucchini, a sprinkle of feta cheese (or a vegan alternative), and some toasted pita bread or a side of quinoa for a balanced and delicious main course.
Q: How do I store leftover mashed fava beans
A: You can store leftover mashed fava beans in an airtight container in the refrigerator for up to 4 days. The purée may thicken when chilled. To reheat, gently warm it on the stovetop or in the microwave, adding a splash of water or olive oil to restore its creamy consistency.
