If you’re in Gozo in the Spring, forage some broad beans and make this spring broad bean dip.
The Maltese broad bean is locally known as ‘Ful’ and is the star ingredient in numerous local dishes. Their vibrant colour represents spring cuisine beautifully. You will find them added to fresh soups, salads or whizzed to make a zingy dip. We combined these super beans with local cheeselets for that extra moreish flavour in our spring broad bean dip. It is the perfect accompaniment to a light lunch or starter at dinnertime or even a healthy in-between-meal snack.
Buy Local, Eat Seasonal. Make This!
To make our broad bean dip we sourced ingredients from Tony Camenzuli’s Fruit and Vegetable Truck. An easy to like, a jovial character who takes pride in his farming practices by committing to growing organic produce – another big tick from us!
If you happen to be in St Lawrenz, look or listen out for Tony’s truck, delivering fresh and seasonal produce from his fields.
Spring Broad Bean Dip: Nutrition Facts
As well as tasting delicious, these bright beans score well on nutrition stats, as an excellent source of:
- Plant-based proteins.
- Fibre to support digestion.
- Potassium to lower blood pressure.
- Folate to make red blood cells.
Before the eating part, there is fun to be had in the preparation, especially taking time to remove the broad beans from their outer jacket and reveal that gorgeous green bean. Eat the rainbow we say!
preparation Time: 15 mins
Ingredients
- 3 cups of broad beans parboiled and peeled
- 6 small garlic cloves roasted
- 2 medium lemons (juiced)
- 1 fresh Gbejna (cheeselet)
- 2 tbsp olive oil
- 2 sprigs of fresh mint
- 2 sprigs of fresh parsley
- Season to taste
To Make:
We suggest parboiling the broad beans. They are much easier to peel and lose the sour flavour. You can also roast the garlic for a deeper, fuller flavour, but neither is necessary. It’s a matter of taste!
Simply whiz up the ingredients in a blender, tasting and seasoning as you go. Enjoy with crisp Galletti as the perfect accompaniment to a sundowner.
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