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Fava beans are high in protein, fiber and other key nutrients. They have a buttery taste and creamy texture.

Serves 4

Fava beans are high in protein, fiber and other key nutrients. They have a buttery taste and creamy texture. You can buy them fresh, frozen or dried.

To get the beans out of fava bean pods, snap them in half or open them along the seam.

Fill a large saucepan 3/4 full with water and bring to a boil. Add the fava beans and cook for about 1-2 minutes. Drain and rinse right away with cold water to stop the cooking. Pat dry. Use a small knife or your fingernail to open the skin and gently push out the inner fava bean.

In a large saucepan with a tightfitting lid, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the fava beans and stock and bring to a boil. Reduce the heat to low, cover and simmer, shaking the pan gently from time to time, until the beans are tender, about 15 minutes.

Season with salt and pepper. Sprinkle with the parsley and serve right away.

• 3 pounds fava (broad) beans in pods, once shelled about 2 cups
• 1 tablespoon olive oil
• 1/4 cup minced yellow onion
• 1 clove garlic, minced
• 1/2 cup unsalted vegetable stock, chicken stock or broth
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon chopped fresh flat-leaf (Italian) parsley

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving