Mediterranean Diet Crispy Roasted Fava Beans
Elevate your snacking game with these Mediterranean Diet Crispy Roasted Fava Beans—a crunchy, protein-packed treat that’s as wholesome as it is delicious. This recipe combines tender dried fava beans with heart-healthy olive oil and an aromatic blend of spices like paprika, cumin, oregano, and garlic powder, all roasted to golden perfection. Prepared with minimal effort and bursting with Mediterranean flavors, these crispy beans make a satisfying, guilt-free snack or a delightful topping for salads and grain bowls. Naturally rich in fiber and plant-based protein, this nutritious recipe is perfect for health-conscious eaters seeking a flavorful snack that aligns with the principles of the Mediterranean diet. Enjoy these roasted fava beans fresh from the oven or store them for up to a week as a crunchy grab-and-go option!
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Ingredients
- 500 grams dried fava beans
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
Directions
Step 1
Place the dried fava beans in a large bowl and cover them with plenty of cold water. Soak the beans overnight, or for at least 8 hours. This will help soften them and improve their texture.
Step 2
Once soaked, drain the fava beans and peel off their outer skins. This will give the beans a nicer texture when roasted.
Step 3
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
Step 4
Place the peeled fava beans in a large saucepan, cover with water, and bring to a boil. Reduce the heat to a simmer and cook for about 10-15 minutes, until the beans have softened but still hold their shape. Drain well.
Step 5
Transfer the drained fava beans to a clean mixing bowl. Add the olive oil, paprika, ground cumin, oregano, salt, black pepper, and garlic powder. Toss until the beans are evenly coated with the oil and seasonings.
Step 6
Spread the seasoned fava beans in a single layer on the prepared baking sheet.
Step 7
Roast in the preheated oven for 30-35 minutes, or until the beans are golden brown and crispy. Stir the beans halfway through the cooking time to ensure even roasting.
Step 8
Remove the beans from the oven and let them cool completely on the baking sheet. This will help the beans become even crispier.
Step 9
Once cooled, transfer the crispy roasted fava beans to an airtight container. They can be stored at room temperature for up to a week.
Step 10
Enjoy as a healthy snack or as a crunchy topping for salads or grain bowls.
Nutrition Facts
| Serving size | (542.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1982.2 |
| Total Fat 36.6g | 0% |
| Saturated Fat 5.9g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 2432.6mg | 0% |
| Total Carbohydrate 296.1g | 0% |
| Dietary Fiber 126.8g | 0% |
| Total Sugars 12.8g | |
| Protein 131.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 560.7mg | 0% |
| Iron 36.4mg | 0% |
| Potassium 5440.2mg | 0% |
Source of Calories