Fava Bean Inspiration

I bought a kilo or two of dried fava (better known as broad) beans a couple of months ago. I love beans- they are healthy and nutritious and fill your tummy. Dried pulses keep for AGES and are cheap protein. They also require forethought, soaking and boiling, which means doing them for one is just not going to happen.

But this Mexican inspired fava/ chili/ mint soup looks like a winner for a future WONDER activity and need to cook for a dozen. Heidi Swanson, one of my kitchen inspirations, doesn't pre-soak the beans, which means that this is more likely to get cooked! I love the combination of chili and mint- best known perhaps in chicken tikka with mint yoghurt. The freshness and bitter-sweetness with the spice is incredible. The cheese/ chili/ mint combo here would, I imagine, bring similar qualities.


Will keep you posted!

Let me know if you have any other fava bean recipes. I imagine that they could also make a good curry.

Hum Hum Bean Soup

I needed to make space in the freezer the other day- I had made a much larger batch of fruit compote (rhubarb, pear and apple) than I had intended which needed freezing so that it didn't go off, so I took out the load of cooked beans that I had put in there before for similar reasons.

I had about a kilo of large white beans, boiled, once I had soaked them overnight out of their dry state (by far the cheapest way to buy beans is dried- you're not carting loads of water around) if I remember, with pepper, onions and dried red pepper flakes. Probably a sprinkling of chili flakes went in, maybe some herbs and a couple of bay leaves.

Also found in the freezer- delicious home made chicken stock (don't bin anything until all the goodness has been taken from it!). I had cooked this up with some herbs, bayleaf and some wine that noone was going to drink.

Combining the beans and the stock in a pot with some water, some more unloved red wine, another onion and some of the canned tomatoes that I always have on hand, it came together into a lovely bean stew, which I blitzed to turn into a nourishing and delicious soup. I even gave some to my veg- detesting colleague (he had dated a vegan) and he was surprised to find himself enjoying it.

Now I need a way to use up 2l of fruit puree! Ideas, anyone?

Luscious Lentil Casserole

This is cheap, colourful and tasty. You can make a big pot and freeze half, or it will keep in the fridge for up to 3/4 days. It can all be cooked in one, large, heavy bottomed pot. So simple.

It can be made vegetarian, but I love the flavour that even a little chorizo or Italian salami bring to this.

You need:

Lentils/ beans

Red lentils are the easiest. They don't need soaking. You can make this just with red lentils, but for depth of flavour and texture I like to use a combination. Brown lentils would need to soak overnight, as do chickpeas (garbanzo beans) and lima beans. Basically, you could use any dried bean in this. A cup of red lentils, and half cups of chickpeas, brown lentils (or any other lentils) and lima beans would give you loads. When soaking, they need lots of water- they will expand up to three times their dried size.

Onion

Onions and shallots give flavour to this. I would use what was on hand- If I was making lots I would probably use a medium-large white onion, a shallot and a small red onion, but then I love onions. They add flavour and texture to this.

Flavours

Chorizo or Italian salami are delicious. You only need 50-100g in a large pot of beans so it is actually very economic. You could also use smoked bacon, or sausage.

Chili flakes

Garlic

Chicken stock

Thyme, Marjoram, bay leaf

Bell pepper, chopped.

Add chopped carrot for some sweetness

Tomato

Tinned, Puree, Passata or fresh

Garnishes

Baby spinach, olive oil

To make:

1. Saute the chopped onions, and any chopped meat on a low heat, in a big, hevay bottomed pot. It should be chopped into small pieces because it's flavour needs to get out into the rest of the dish/. I would usually use olive oil, or a mixture of butter and olive oil for maximum flavour.
2. Drain any soaked lentils and rinse.
3. If you are using stock cubes, make up the stock.
4. When the onions are transparent and the meat is cooked add the lentils.
5. You need to cover it with liquid plus an inch. This liquid could include tomato passata, or tinned tomatos, stock, or just water.
6. Add herbs, spices, chopped vegetables, peeled garlic cloves.
7. Simmer for an hour or until cooked, with the lid on making sure that it doesn't dry out. If there is lots of water left towards the end, take off the lid and let some of it evaporate.

To serve:

• Sometimes I like to stir in some baby spinach as I serve- it will wilt, adding nutrition, flavour and colour.
• It is delicious if you add some crispy fried salami/ bacon/ chorizo (whatever you used) and onions on top at the end, as a texture/ garnish
• If there is a lot of liquid, put 5 minute cous-cous into each bowl for serving, put the casserole on top and wait 5 minutes. The slightly sweet couscous will absorb the "gravy".
• On its own, with a drizzle of virgin olive oil, and some fresh bread to mop us the juice.

photo thanks to Dey