Low Fat Fava Beans With Parsley And Feta Recipes

LOW FAT FAVA BEANS WITH PARSLEY AND FETA

Steps:

• Warm fava beans in a small pot.
• Drain and pour into a medium bowl.
• Mix in chopped garlic, parsley, salt, pepper, and free fat feta (regular feta can be substituted if desired).
• Serve stuffed in half a pita or wrapped in lavash as a side dish.
• Also tastes great as a quick, light meal served on its own.

FAVA BEANS IN TAHINI SAUCE

Steps:

• Heat olive oil in small to medium saucepan over medium-high heat. Cook onion in oil until softened.
• Stir in the beans and lemon juice. Next, stir in the tahini until mixture is thick. Then, add the garlic, and cook for a few minutes more. Season to taste with salt and pepper.

ARICA'S GREEN BEANS AND FETA

Steps:

• Heat olive oil in a skillet over medium heat. Stir red bell pepper and garlic into hot oil; season with salt and black pepper. Cook and stir until the bell pepper is tender, 5 to 7 minutes.
• Stir green beans with the red bell pepper. Pour white wine over the green bean mixture. Place a cover on the skillet and cook until the green beans are tender, about 10 minutes.
• Stir the green bean mixture. Sprinkle feta cheese over the mixture. Replace cover and continue cooking until the feta softens, about 3 minutes.

FAVA BEAN PURéE WITH OIL-CURED OLIVES, FRENCH FETA, AND GARLIC TOASTS

Steps:

• Preheat the oven to 375°F.
• Cut the baguette on the diagonal into twelve 1/4-inch-thick slices. (You may have leftover bread.) Brush both sides of each slice generously with olive oil (about 1/4 cup in all). Arrange the slices on a baking sheet and toast them in the oven 10 to 12 minutes, until golden and crispy but still tender in the center. While the toasts are warm, rub them with one of the garlic cloves.
• Mince the remaining garlic clove.
• Bring a medium pot of salted water to a boil over high heat.
• Meanwhile, remove the beans from their pods.
• Blanch the beans for about 2 minutes in the boiling water. Drain the beans in a colander, cool them in the ice water, and then slip them out of their pale green shells with your fingers.
• Heat a medium saucepan over low heat. Add the remaining 3/4 cup olive oil, the rosemary sprig, and the chile. Let them sizzle in the oil a minute or two, then stir in the minced garlic. Let it sizzle for a minute and stir in the fava beans, 3/4 teaspoon salt, and some freshly ground black pepper. Simmer the beans 5 to 7 minutes, stirring occasionally, until they're tender (the exact time will depend on the starchiness of the favas). Strain the beans, reserving the oil. Discard the rosemary and chile.
• Transfer the beans into a food processor and purée them. With the motor running, pour in half the reserved oil slowly, until the purée is velvety smooth. Once the purée is smooth, pour in more of the reserved olive oil to taste. Squeeze in some lemon juice, and taste for seasoning. (The amount of oil you will need depends on the starchiness of the beans.)
• In a small bowl, toss the olives and parsley with a drizzle of olive oil and a squeeze of lemon juice. Crumble in the feta, tossing gently to combine.
• Spoon the warm fava bean purée onto a platter. Place the grilled toasts off to one side, and scatter the feta-olive salad over the purée.

BROAD BEANS WITH PARSLEY, FETA & ALMONDS

Steps:

• Briefly cook the broad beans in simmering water, drain and refresh in cold water. Squeeze them out of their grey outer pods, if you want.
• Put the parsley in a bowl, add the shallot and feta. Heat the olive oil in a small frying pan and toast the almonds, add a little salt to the pan, toss, then add the parsley mix along with the beans. Dress with the juice from 2 of the lemon wedges and serve the other 2 on the side.

FAST AND LOW FAT BEANS AND TOMATOES FOR A WEEKNIGHT

Steps:

• Heat a pan and spray with non-stick spray.
• When it is warm, add the garlic and onion and cook until starting to get translucent.
• Drain and rinse the canned beans.
• (Rinsing gets rid of some of the sodium.).
• Add the can of tomatoes with juice, and then the drained and rinsed beans as well as the basil.
• Mix it all together.
• Let it simmer 5-10 minutes (or while the pasta cooks) until it is bubbly.
• If you like your beans softer, let it cook longer.
• Serve over pasta or rice.