This bright, vegan fava bean recipe needs only 3 ingredients plus sea salt, black pepper, and extra virgin olive oil: fresh fava beans, shallots, fresh mint leaves. Shelled fava beans and the rest of the ingredients are mashed together for a dip or to spread on toasts for a crostini.
Most of the effort in making this chunky spread is shelling the fava beans, as this can be a time-consuming process. But you can either perform this meal prep ahead or make the entire dip in advance and store in the refrigerator.
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Fava beans are underrated and under-used - perhaps because there is some labor involved in shelling them. They're most often found in Mediterranean and African dishes - particularly in the Middle East, Egypt, and Sudan. In fact, fava beans are considered Egypt's national dish, noticeably in Cairo and Giza.
I had never tried these legumes until I was in culinary school. Honestly, I'd never even noticed them in my market. And I'm not sure I would have known what to do with them if I HAD noticed them.
I add them to salads, grains dishes like this Warm Farro Spring Salad, and pastas such as this Cheese Tortellini with Fava Beans.
🫛 What are Fava Beans?
Also called broad beans in the UK, Australia, and New Zealand, fava beans are actually a smaller variety than the more common large, flat broad beans.
These legumes grow inside fuzzy, large pods and have an outer skin. The first step in preparing fava beans is to open the pods and pop out the beans. Next, bring a pot of water to a boil, blanch the beans for 3-4 minutes, and when cooled, remove the tough outer shell to reveal a bright green, tender inner bean.
🧅 Main Ingredients + Notes
This list only covers ingredients that require some notes. Go to the Recipe Card at the bottom of this post for a complete listing of the ingredients, measurements, and directions for this fava bean recipe.
- Fava beans - This recipe is all about fresh favas so be sure to look for fresh fava bean pods in your market. Ignore the smaller pods as they harbor smaller beans and you'll need way more of them. Instead, look for large pods that will have large fava beans tucked inside.
- Fresh mint - This spread requires very few ingredients, so each one must be super-fresh. Only use unblemished mint leaves in this recipe.
🫛 Meal Prepping the Fava Beans
⏰ Tips to Simplify and Save Time
- Peel the fava beans ahead of time and store in an airtight container for up to 3 days in the refrigerator.
👩🍳 Do
- Be sure to transfer the blanched fava beans to an ice water bath before trying to peel them.
💡Ideas for Possible Variations
- Brighten this spread further with a little lemon juice or lime juice. Add lemon zest for a stronger lemony flavor.
- Add a pinch of red pepper flakes for a kick of heat.
🙋♀️ FAQ
Yes! Store it in an airtight container in the refrigerator for up to 1 week.
The ice bath stops the cooking process. This helps to ensure you'll maintain their bright green color and crisp texture. It also speeds the cooling process making the peeling process more comfortable for your fingers.
📇 More Dips You Might Like
When planning parties, whether they're casual affairs or more formal, it's important to have a solid list of go-to dips you can make ahead and serve with fresh veggies, toasts, crackers or chips. Some of mine are a Refried Bean Dip, Strawberry Salsa, and Salsa Verde with Avocados, shown below.
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Mashed Fava Bean Recipe with Fresh Mint
Equipment
- medium pot
- Medium bowl
Ingredients
- 2 ½ cups shelled fresh fava beans from 2 ½ pounds pods
- 3 tablespoons extra-virgin olive oil divided
- 1 tablespoon minced shallot
- ¼ teaspoon Fine sea salt or to taste
- ⅛ teaspoon Freshly ground black pepper
- 5 large fresh mint leaves finely sliced
- Sliced bagette for serving
- 1 tablespoon Grated Pecorino or Parmesan cheese for serving (optional)
Instructions
- Bring a medium saucepan of salted water to a boil over medium-high heat. Set up an ice water bath next to the stove.
- Drop the fava beans into the boiling water and cook until very tender, for approximately 3-4 minutes. Drain the beans and immediately transfer them into the cold water bath to cool. drain them again and peel off their skins. The easiest way to do this is to pinch off their bulging tops and gently squeeze out the inner, bright green bean.
- Heat 1 tablespoon olive oil in a medium-size skillet over medium heat. Add the shallot and cook, stirring often, until it just begins to soften and become translucent, about 2 minutes. Add the peeled fava beans and season them with sea salt and black pepper. Continue to cook, stirring occasionally to ensure they don't stick to the skillet, until the fava beans are completely soft, about 5 minutes. Add ¼ cup of water and continue to cook until the water is mostly absorbed, about 1 minute.
- Transfer the mixture to a shallow bowl or cutting board and mash the fava beans with the back of a fork or a potato masher until you have a chunky mash. Stir in 2 tablespoons of your best extra-virgin olive oil and half of the sliced mint, reserving the rest for garnish. The mashed fava beans should be creamy and spreadable, and it will be slightly chunky. If it seems dry, add up to 1 more tablespoon of olive oil and/or 1 tablespoon of water until it reaches the desired consistency.
- To serve, spread the mashed fava beans on toasted slices of a bagette for a crostini or with crackers. Top with a (optional) grated Percorino or Parmesan cheese, and garnish with the remaining mint.
Nutrition
Adapted and shared with permission from Vegetable Butcher Cookbook by Cara Mangini.
Renee
Such a fresh way to use fava beans. I can see munching on these while I'm cooking a meal.
The Wimpy Vegetarian
Thanks so much Renee! What a fun cookbook it has been to cook from !
The Food Hunter
I want this cookbook!!! 🙂
I love all veggies...carrots are great to cook with.
The Wimpy Vegetarian
Carrots are sweet and tender this time of year too 🙂
Dorothy at Shockingly Delicious
A love letter to vegetables? I am ALL IN! I can scarcely pick a favorite. Tomatoes? Wait, that's a fruit. Snap peas, for sure. Any green leafy thing, that's for sure. Eggplant, check. Broccoli...oh, roasted broccoli. Stop me before I fill up your whole screen with a list of vegetables I have eaten and loved.
The Wimpy Vegetarian
Yep, I love them all too! So much variety to choose from - we're so lucky where we both live that we have ready access to them all 🙂
Rita
Susan, sounds like a great cookbook! Is the fava crostini recipe yours or from the Vegetable Butcher cookbook?
Rita
I believe that broccolini is an industry term for broccoli rabeor it's relative.
The Wimpy Vegetarian
Garlic is a great choice!!!
The Wimpy Vegetarian
The cookbook is seriously good. It's full of accessible recipes that are full of flavor. I highly recommend it, and will be buying some copies for gifts this year! The recipe is from the book. We're weren't allowed to make any changes to it, so it's the real deal.
The Wimpy Vegetarian
Asparagus is definitely one of mine too. When they show up at the farmer's market I know we're finally in spring - even here in California 🙂
The Wimpy Vegetarian
Even my grandkids love this - especially when I roast it in the oven 🙂
The Wimpy Vegetarian
Yep, I'm getting more copies for gifts this year 🙂 What's your favorite veggie to work with, Camilla? I need that uber-vital information to enter you in the contest!! 🙂
Camilla @ Culinary Adventures
If I have to pick just one, I'll say fennel.
The Wimpy Vegetarian
Oh yes! Another under-used vegetable that we should see more of!
shelby
I love this book and I can't wait to try this recipe. I have never had fava beans so it will be an experience I am looking forward to!
The Wimpy Vegetarian
Your recipe looks wonderful, Rita!
Nancy
We"re eating more veggies, our favorite, this season are charge and kale. Thanks for the interesting ways to cook with veggies.
Sarah
Love broad beans dearly but butternut squash gets me through those 5 months of the year when nothing but potatoes and onions are the only things in the shops.
Lori Hart
My favorite is a toss up between corn on the cob and artichokes. We love to grill them both during the summer.
cathy branciaroli
I love this combo! my favorite vegetable is swiss chard and I use it whenever kale or other strong green is suggested. The way I prepare it is to sautee and mix with cannellini or other white beans served over ditalini pasts.
Stacy
I just happen to have some fava beans in the freezer and some mint that is threatening to take over the garden, Susan! This looks absolutely wonderful!
Tammi @ Mommas Meals
I love grilling veggies! Summer squash, zucchini a little olive oil and seasoning, wrap in tinfoil and throw it on the grill! I bet this book is full of amazing recipes!
Nicole Cook
This dish is screaming my name. The flavors here are intriguing and I love how pretty is. This cookbook truly looks amazing!
Holly
Wow, how do I pick just one veggie!?? Hmmm I guess I'll go with Cauliflower since I'm really into it right now. I love how meaty it is and how it takes on flavor so easily. Plus, it's super versatile…you can mash it, use it as a rice substitute, make a pizza crust out of it, pickle it, slice it up and roast it like steak. Mmmm now I've made myself hungry. PS: The Mashed Fava Beans and Mint Crostini looks/sounds amazing!
Jane, The Heritage Cook
Every year I wait anxiously for the fava beans to arrive in the farmer's market ~ and I make a fava spread that is similar to yours Susan, but with Moroccan flavors and topped with shaved Parmesan. It is by far my favorite springtime treat! Gorgeous photos Susan and lovely recipe. Thanks so much for sharing this with us!
Jenny Ellwood
Love the sound of this recipe! At the moment I'm very into fresh asparagus - delicious in any form!
Sarah@WellDined
Favorite vegetable - what a hard choice! I love spinach for its versatility and vitamins. Also - radishes. Raw, roasted, or glazed.
Also - that crostini looks GORGEOUS.