FAVA BEANS fight carcinogens and reduce the risk of cancer in the digestive tract.  You can eat the beans raw or cook them with or without the skins surrounding each bean. They to be “shelled” twice if the beans are larger than ¾” or so.  First, remove the beans from their pods.  Drop the beans into boiling water and cook until the skins begin to split — about 5 minutes.  Drain and rinse to cool, then “pop” each bean out of its tough outer skin.  At this point, the Favas are now cooked and can be added to soups or stews just a few minutes before serving, or sauté them in olive oil and enjoy. When you see Favas are around, you know spring is here!  They are some work but are really delicious and unique in flavor!

NEW RECIPES FOR 2009

FAVA BEAN/COUSCOUS SALAD marquita.com
(you can adapt the vegetables to whatever you have on hand....)

1 cup raw couscous, cooked according to package instructions
1 small bowl or more shelled, blanched favas
3 green onions, chopped
large handful spinach, chard, or mizuna leaves, thinly sliced
Garlic Dressing (recipe follows)

Mix all ingredients above, making sure you don't put in too much dressing. Eat!

Garlic Dressing
1 clove garlic roughly chopped (or 2 garlic scapes)
1/3 cup rice vinegar
1 Tablespoon honey
1/3 cup olive oil
Salt & Pepper

Whirl all in a blender. Can be used as a salad dressing or marinade.

BISSARA (FRESH FAVA BEAN DIP) adapted from seasonalchef.com

1 pound fresh fava beans, shelled, peeled if large
1.5 Tbsp fresh lemon juice
2.5 Tbsp extra-virgin olive oil
1/8 tsp salt
¼ tsp ground cumin
1 tsp minced fresh flat-leaf parsley
Pita wedges, sliced raw carrots, or crackers for serving

Fill a medium saucepan with water and bring it to a boil.  Blanch the beans for 2 or 3 minutes. Drain, reserving 2 tablespoons of the cooking liquid. ( Peel the outer shell of bean off if the beans are large, and use only the tender green inner bean. If beans are not large, blanch and use them as they are.)
In a blender or food processor, combine half the beans, the reserved liquid and the lemon juice.  (Add more liquid if you prefer a thinner dip.) Process, scraping down the sides with a spatula, until the mixture is fairly smooth.  Add the remaining beans and the oil, and process until smooth.  
Transfer to a serving bowl and stir in the salt and cumin.  Sprinkle with the parsley.  Serve with pita bread, vegetables, or crackers for dipping.

BULGUR WHEAT SALAD WITH FAVA BEANS  adapted from ebfarm.com
Serves 4

Bulgur wheat, with its chewy texture and nutty taste, is a good backdrop for a wide variety of ingredients. In this hearty salad, sweet, earthy fava beans are a standout. We've combined them with cherry tomatoes, diamonds of yellow bell pepper, and a chiffonade of fresh basil. Moistened with a zesty garlic-lemon dressing and garnished with shaved Parmigiano Reggiano, this tasty salad makes a great addition to a picnic or summer meal.

3/4 cup quick-cooking bulgur wheat
3/4 cup boiling water
1/4 teaspoon salt
3/4 cup shelled and peeled fresh fava beans
1/8 cup thinly sliced scallions
1/4 cup diced bell pepper (1/4-inch squares)
1/3 cup cherry tomatoes, halved
1/4 cup fresh basil, cut into thin ribbons
1/4 cup Lemon-Garlic Vinaigrette (recipe below)
Salt and freshly ground pepper, to taste
1/3 cup Parmigiano Reggiano curls, shaved from a larger wedge

Place the bulgur in a large bowl, add the boiling water and salt, and stir to blend. Let the bulgur sit at room temperature for one hour, stirring once or twice. The wheat should absorb all of the liquid and be just tender to the bite (al dente).
Add the favas, pepper, tomatoes, and basil, and stir to combine. No more than one hour before serving, add half of the dressing and stir to moisten the salad (the vinaigrette will leach the color from the favas and tomatoes over time). Add more dressing as desired. Season to taste with salt and pepper, and transfer the salad to a large platter. Garnish with the Parmigiano shavings and serve at room temperature for best flavor.

Lemon-Garlic Vinaigrette:
Makes about 1/2 cup

1 tablespoon fresh lemon juice
1 clove garlic, minced
1/2 teaspoon Dijon mustard
1 tablespoon minced fresh parsley
1/6 cup extra-virgin olive oil
Salt and freshly ground pepper, to taste

Combine all of the ingredients in a small jar or container. Seal tightly with a lid and shake vigorously to combine. Refrigerate until serving time, up to 4 days.

FAVA BEAN SALAD WITH LEMON VINAIGRETTE AND SHAVED MANCHEGO CHEESE
Recipe courtesy Bobby Flay
4 servings

4 cups shucked fresh fava beans
1/4 cup fresh lemon juice
2 tablespoons minced garlic
1/4 cup olive oil
Salt and freshly ground black pepper
1/4 pound Manchego cheese, shaved thinly (or Asiago or Romano)
2 tablespoons finely chopped flat leaf parsley

Fill a bowl with ice and water. Bring a large pot of salted water to a boil. Add the fava beans and cook until just tender, 3 to 4 minutes. Drain and shock in ice water. Drain again and remove outer skins. Place the beans in a medium serving bowl. In a small bowl, combine the lemon juice, garlic and olive oil and whisk until blended. Season with salt and pepper to taste. Pour the mixture over the beans and mix well. Add the cheese, sprinkle with the parsley and serve.