Make This Mouthwatering Fava Bean Snack Using Local Gozitan Ingredients.
It’s All In The Fava.
This month, Malta’s favourite bean takes the limelight (pun intended). Move over Soya and make way for the locally grown Fava! Fava beans are a dietary staple in Malta and form the basis of the much loved Bigilla, the Maltese broad bean dip. This bean is now in season and the best time to enjoy it… half the fun is in the preparation and removing of the silky outer jacket to reveal the lime green nutritious jewel. Eating locally, automatically means eating seasonally which supports the farmers, has environmental gains and you eat as nature intended, with the nutrients that best nourish your body at that time of year. Win, win, win! Let’s make this nutritious fava bean crostini.
why GITH loves this luminous legume
With increased interest in plant protein sources, we were curious to know how the fava bean stacked up. Turns out this vibrant green bean has an impressive 8g of protein per 100g, combined as an excellent source of soluble fibre, this legume is a super option to help you feel fuller for longer and aid digestion.
Granted, other beans such as soya contain more protein per quota but let’s look at the bigger picture.
- Fava beans are grown locally, whereas soya beans are imported meaning extra food miles and increased carbon footprint.
- Soya beans have been genetically modified, whereas fava beans remain as nature intended.
- The excessive demand for soya for human consumption and animal feed has placed great strain on the environment, therefore eating more of a variety of pulses is important.
All in all the fava bean might a more environmentally friendly and sustainable choice, which gets a big tick from us. We suggest fuelling up on these mighty beans this Spring, and here’s a delicious recipe to add to your repertoire.
Fava beans are a spring time crop traditionally used in Malta and Gozo for cottage cheese and bean pies. Enjoy them straight from the pod with bread and traditional sun ripened tomato paste ‘kunserva’. Yum! Did you know that fava beans are also called broad beans or faba beans? Samantha Saliba
fava bean crostini recipe
ingredients to make the paste
- 1 cup shelled fava beans
- ¼ cup extra virgin olive oil
- 1 ½ cup rucola
- ¼ cup parmesan cheese
- ½ tsp lemon zest
- ½ tsp fresh lemon juice
- 3 sundried tomatoes, chopped
- 15 almonds, chopped
ingredients to make the crostini
- 1 baguette
- 2 tbsp of olive oil
- 1 green garlic head
- 2 gozitan peppered cheeslets shavings
Quick Tip: Boiling the shelled fava beans aids the pealing to release their delicious lime-coloured centre.
how To Make
- In boiling water, add the fava beans and boil for 5 minutes. When ready, drain, rinse with cold water and peel the outer skin layer of the fava beans. Set aside.
- In a mini chopper or blender, add all of the paste ingredients, except for the sundried tomatoes and almonds and blend until a smooth consistency is achieved.
- Fold the chopped almonds and crostini in the paste and set aside.
- Preheat oven grill to 240C and prepare an oven dish or tray with parchment paper.
- Slice the baguette diagonally into slices and place side by side on your prepared dish.
- Drizzle the olive oil on the bread slices, turning to drizzle on both sides.
- Pop into the oven, checking frequently until bread is slightly browned. Turn bread on the other side and repeat until browned.
- Take out of the oven and allow to cool for 1 minute. Rub the garlic head onto each piece of bread.
- Spread the paste on each crostini, and top with some peppered cheeslet shavings