In the Kitchen with Sigona’s Featuring: Fresh, Local Fava Beans
Shelling & Preparing Fresh Fava Bean
- Shell the beans by opening the pod at the seam (if you snap off the end it’s easier to split along the seam).
- Remove beans from the pod.
- Add shelled beans to a few cups of boiling water and cook for 4-5 minutes. Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
- Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.
Fava Bean Bruschetta with Red Fresno Pepper and Pecorino
Once you have the fava beans out of their pods, boiled and shelled, this recipe comes together in a matter of minutes. It’s great as a crowd pleaser and is just as perfect when simply paired with a glass of wine for those moments you finally get to catch up on your DVR’d favs. Check out the video below to see how easy it comes together. Recipe by Carmelo Sigona. Watch him cook this dish on our YouTube channel!
For the topping:
- 1 1/2 cups cooked & shelled fava beans, about 3 lbs.. of in-pod beans (see note below for shelling and prepping)
- 1/2 tsp lemon zest
- 1 Tbsp. lemon Juice
- 2 Tbsp. Sigona’s Fresh Press Extra Virgin Olive Oil
- 3 cloves fresh garlic, crushed and sautéed just slightly in 1 tsp. Sigona’s olive oil, about 30 seconds
- 2 Tbsp. broth, chicken or vegetable
- Salt and pepper, to taste
- 1 sweet baguette
Garnish:
- 1/2 a Red Fresno pepper, seeded and finely diced
- 1/3 cup micro greens
- Freshly grated Pecorino cheese
- Sigona’s Fresh Press extra virgin olive oil, for drizzling
Shelling & Preparing Fresh Fava Beans
- Open pod at the seam (if you snap off the end it’s easier to split along the seam) and remove beans from the pod.
- Add beans to boiling water and cook for 4 to 5 minutes.
- Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
- Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.
Directions for the spread: Shell favas from their large pods and place in boiling water for 4-6 minutes. Remove and let cool down or place into an ice bath. Remove inner bean from its outer layer and discard outer layer.
Place all ingredients in a blender, season and blend. Check seasoning, adjust as necessary.
Directions for the bread: For the bread I like using a sweet baguette – prepare at least 8 slices or more, cut on the diagonal.
Brush both sides of the bread with olive oil. You can put these in the oven to broil but I recommend using a stovetop grill. Grill both sides just slightly on a medium high heat, just about 1 min per side. This makes the bread crispy on the outside and chewy on the inside…perfect for your bruschetta. Remove from the grill and season with a bit of salt.
Plate & Serve: Spread a bit of the fava mix on each bread slice. Garnish with freshly grated Pecorino cheese, a little finely chopped Red Fresno pepper and a pinch of micro greens. Complete plating with a light drizzle of oil.
Chicken Thighs and Fava Beans with Saffron Couscous
The longest part about preparing this dish is getting the favas ready – but you can do that while you watch TV…or have the kids do it for you! Recipe adapted from La Cucina Italiana magazine. Serves 4.
Ingredients:
- 4 Sigona’s Fresh Press Extra Virgin Olive Oil
- 1 large shallot, thinly sliced
- 1 1/2 lbs. boneless, skinless chicken thighs, cut into 1 1/4-inch cubes
- Ancient sea salt and black pepper
- Flour, for dredging
- 1 1/4 cups shelled fresh fava beans, about 2 1/8 lbs. in pods (see note below about shelling and prepping favas)
- 2 cups vegetable broth, divided
- Scant 1/2 tsp. coarsely crumbled saffron threads
- 1 cup couscous
Shelling & Preparing Fresh Fava Beans
- Open pod at the seam (if you snap off the end it’s easier to split along the seam) and remove beans from the pod.
- Add beans to boiling water and cook for 4 to 5 minutes.
- Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
- Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.
Directions: In a large skillet with lid, heat 3 tablespoons oil over medium-high heat. Add shallot, reduce heat to medium and cook, stirring occasionally, until softened, about 6 to 8 minutes. Meanwhile, pat chicken dry and season with about 1/2 teaspoons salt and some pepper. Dredge in flour, knocking off excess.
Using a slotted spoon, transfer shallot to a small bowl. Add chicken to pan, a few pieces at a time; lightly brown chicken, 2 minutes. Return shallot and any chicken that was rotated out to the pan; add favas and 1/2 cup broth. Reduce heat to medium-low. Gently simmer, covered, until chicken is cooked through, 10 to 12 minutes, then remove from heat. Adjust seasoning; cover to keep warm.
For the couscous: In a medium saucepan, combine remaining tablespoons oil, remaining 1 1/2 cups broth, saffron and generous pinch salt; bring just to a boil, then stir in couscous. Cover and remove from heat; let stand 10 minutes, then fluff with a fork. Serve chicken and favas over couscous.
Fresh, Local Fava Beans & Crispy Pancetta Salad with a Pea, Pecorino & Mint Dressing
Luisa Ormonde of Luisa’s Catering and a Sigona’s Preferred Customer, submitted the following recipe for this really simple yet tasty dish for fava beans that she spices up with peas, almonds, pancetta and more. Luisa likes to use young peas and favas when they’re in season; if you can’t find them, she suggests using edamame instead.
Ingredients:
- 4 lbs. fava beans, in their pods (makes about 4 cups peeled beans)
- 2 cups fresh English peas
- 6 slices pancetta, chopped (or you can use 8 slices of applewood-smoked bacon)
- A handful of slivered almonds, toasted
- 1/2 cup mixture of both Pecorino and Parmesan cheese, grated
- A handful of fresh mint, leaves picked
- 8 Tbsp. Sigona’s Fresh Press Extra Virgin Olive Oil
- Juice of 1 or 2 lemons
- Sea salt and freshly ground black pepper, to taste
Directions: To prepare the beans, first prepare an ice bath in a medium bowl. Set aside. Bring a few cups of water to a boil and add shelled peas and fava beans for 2 minutes. Drain and plunge boiled beans into the ice bath. Once cool to the touch, drain. Remove the outer skin of the fava beans by gently pinch the bean and slide out of the skin. Discard the skin. The peas are fine as is.
Place bacon on a baking tray, with the almonds spread out next to it. Place in a 475 degree oven, keeping an eye on the almonds to make sure they don’t color too much. The bacon should crisp in the same amount of time needed to toast the almonds, but simply remove one or the other if it is getting too far ahead.
To the bowl of beans and peas, add olive oil and 4-5 TBL of lemon juice, to taste. Add cheese and mint. Toss and season to taste − it should have an amazing flavor of sweet peas, tangy lemon, fragrant mint and a softness and roundness from the cheese. A balance is good, but you should also trust your own personal judgment.
Divide on plates. Sprinkle the bacon over and serve.
Summer Succotash with Fresh, Local Fava Beans
This would be a delicious relish-like topping for grilled local salmon. The fresh, crisp vegetables and gorgeous colors of this dish will add a summery note to your next barbecue. Recipe adapted from Earthbound Cook. Serves 4.
Ingredients:
- 1 cup fresh, shelled fava beans (see note below for shelling and preparing)
- 2 cups fresh corn kernels, cut from the cob (about 3 ears)
- 1 1/2 cups peeled, diced cucumber
- 1 cup halved grape or cherry tomatoes
- 1/2 cup Sigona’s Fresh Press extra virgin olive oil (Mix it up! Use Sigona’s basil olive oil)
- 1/4 cup chopped fresh basil
- 1 TBL chopped fresh tarragon (optional)
- 2-4 oz. Feta or Queso Fresco (You could also use goat cheese)
- Salt and pepper, to taste
Shelling & Preparing Fresh Fava Beans
- Open pod at the seam (if you snap off the end it’s easier to split along the seam) and remove beans from the pod.
- Add beans to boiling water and cook for 4-5 minutes.
- Drain and plunge beans into an ice bath. Drain from ice bath when cool enough to touch.
- Remove the tough outer skins from beans by gently pinching the bean and sliding the bean out of the skin. Discard skins.
Directions: Place the fava beans, corn, cucumber, tomatoes, oil, basil, tarragon and cheese in a large mixing bowl. Gently fold to combine. Season with salt and pepper to taste.
Herb Grilled King Salmon
- 3 TBL chopped fresh parsley
- 1 1/2 tsp. dill weed, minced
- Juice of 1 lemon
- 1 lemon, sliced in 4 rounds
- 4 wild king salmon steaks, 1 inch thick
Directions: Combine parsley, dill weed and lemon juice. Rub evenly on both sides of salmon. Grease 4 sheets of foil large enough to wrap fish. Place 1 lemon slice on top of each steak and wrap fish in foil. Cook in covered grill over medium high, direct heat 15 minutes or until fish flakes easily.
Serve with a generous spoonful of the sautéed fava beans on the side.
Sautéed Fava Beans
We’re letting you call the shots with this recipe. Just eyeball what you think you may need for as many people as you plan to feed.
- As many fresh fava beans as you like (1 lb. in-shell fava beans serves about 1-2 people), shelled and prepared as follows
- Sigona’s Fresh Press Extra Virgin Olive Oil
- Garlic cloves, minced
- Salt and pepper
- *Cook’s Note: sauté a little shallot or red onion with the garlic for more flavor. You can also top the beans with a little lemon zest.
Directions: To prepare the beans, first prepare an ice bath in a medium bowl. Set aside. Bring a few cups of water to a boil and add shelled fava beans for 4-5 minutes. Drain and plunge boiled beans into the ice bath. Once cool to the touch, drain. To remove the outer skin from the bean, gently pinch the bean and slide out of the skin. Discard the skin.
Heat olive oil in a sauté pan over medium heat. Add the garlic and sauté for about 1 minute. Add the prepared beans and sauté for 5-8 minutes until soft, but not too soft. Season with salt and pepper, serve warm. See cook’s note for adding more flavor.
Pasta with Greens & Fava Beans
Beans and greens are a classic combination. It takes a while to prepare the beans so you can do it ahead of time or enlist the family to help shell and remove the skins.
Ingredients:
- 12 ounces Fusilli or other small shape pasta (we like whole wheat pasta)
- 1 ½ – 2 bunches of Swiss chard, leaves and stems
- 2 lbs. in-shell fava beans (shelled = about 1 cup), shelled and prepared as follows
- 2 tablespoons extra-virgin olive oil, divided
- 2-4 garlic cloves (more or less…however you like it), minced
- 1/2 to 1 cup of chicken or vegetable broth
- 1 TBL fresh lemon juice
- 1 tsp lemon zest
- Freshly grated Pecorino Romano cheese
- Salt & pepper to taste
Directions: Cook the pasta according to package directions. Once drained, drizzle in a little extra EVOO so the noodles don’t stick together while they wait to be added to the dish later.
While the pasta cooks, chop the chard into 2 inch pieces and prepare the shelled fava beans. To prepare the beans, first prepare an ice bath in a medium bowl. Set aside. Bring a few cups of water to a boil and add shelled fava beans for 2 minutes. Drain and plunge boiled beans into the ice bath. Once cool to the touch, drain. To remove the outer skin from the bean, gently pinch the bean and slide out of the skin. Discard the skin.
Heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes. Cook for 1 minute then stir in the chard stems and cook for 2 minutes. Add in the favas and half of the chard leaves and stir. Add in the broth and then the rest of the chard leaves. Continue stirring while broth reduces and the chard wilts (it may look like a lot of chard, but it cooks down quite a bit).
When chard stems are tender but not too soft, add in the cooked and drained pasta and lemon juice. Stir to mix, salt and pepper to taste. Serve with grated Pecorino Romano.
Bissara (Moroccan Fava Bean Dip)
Serve with endive spears, carrots or pita wedges. This is a great protein-packed alternative to cream-based dressings and dips.
Ingredients:
- 2 lbs. fresh fava beans, shelled and prepared as follows
- 2 TBL lemon juice
- 4 TBL extra virgin olive oil*
- 1/4 tsp salt
- 1/2 tsp ground cumin
- Pinch cayenne pepper (optional)
- 2 tsp parsley, minced
Directions: To prepare the beans, first prepare an ice bath in a medium bowl. Set aside. Bring a few cups of water to a boil and add shelled fava beans for 2-3 minutes. Drain and plunge boiled beans into the ice bath. Once cool to the touch, drain. To remove the outer skin from the bean, gently pinch the bean and slide out of the skin. Discard the skin.
Put half of the beans in a food processor with a little olive oil and lemon juice. Blend until fairly smooth, add remaining beans and olive oil* as needed. Process until smooth.
Transfer to bowl. Stir in salt, cumin, cayenne (optional) and parsley.
*Add more or less olive oil to get the constancy you’re looking for.
Sautéed Fava Beans
We’re letting you call the shots with this recipe. Just eyeball what you think you may need for as many people as you plan to feed. A side of sautéed fava beans goes wonderfully with grilled salmon.
What you need:
- As many fresh fava beans as you like (1 lb. in-shell fava beans serves about 1-2 people), shelled and prepared as follows
- Sigona’s Fresh Press Extra Virgin Olive Oil
- Garlic cloves, minced
- Salt and pepper
- *See Cook’s Note
Directions: To prepare the beans, first prepare an ice bath in a medium bowl. Set aside. Bring a few cups of water to a boil and add shelled fava beans for 2 minutes. Drain and plunge boiled beans into the ice bath. Once cool to the touch, drain. To remove the outer skin from the bean, gently pinch the bean and slide out of the skin. Discard the skin.
Heat olive oil in a sauté pan over medium heat. Add the garlic and sauté for about 1 minute. Add the prepared beans and sauté for 5-8 minutes until soft, but not too soft. Season with salt and pepper, serve warm.
*Cook’s Note: sauté a little shallot or red onion with the garlic for more flavor
