Broad beans are a versatile and fiber-rich legume. They contain folic acid, magnesium, potassium and can be eaten alone or as the protagonists of many recipes. Wash them well, soak them and remove the peel before cooking them as you wish.
Steps
Part 1 of 3: Rehydrate the dried beans
Step 1. Wash the dried broad beans with cold running water
Put them in a colander and rinse them under running cold water. Move them gently with your hands to remove any possible impurities.
There may be dirt or dust in the packaging of the dried beans, so it is important to rinse them before cooking them
Step 2. Leave the beans to soak overnight
Pour them into a large container, such as a saucepan or tureen. Add 2.5 liters of water for every 500g of beans. The dried beans must soak in water for about 8 hours.
You will know that the beans have been soaking long enough when they have increased in volume
Step 3. If you are short on time, you can opt for a "quick soak" in boiling water
Put them in a pot full of water and make sure they are completely submerged. Heat the water on the stove and let the beans cook for 3 minutes from when the water starts to boil. At that point, turn off the heat and let them soak in boiling water for an hour to fully rehydrate.
The beans will gradually increase in volume, so they need to be submerged in at least 8-10cm of water to prevent them from being uncovered as they rehydrate
Step 4. Drain the beans in the sink
After soaking (quick or prolonged), bring the pot or bowl close to the sink and pour the beans into a fairly large colander or colander. Slowly shake the colander back and forth to drain the beans from excess water.
The soaking water contains a substance released by the beans that can cause digestive problems, so throw it away
Part 2 of 3: Cook the Rehydrated Broad Beans
Step 1. Remove the skin that wraps the beans by squeezing them between your fingers
After rinsing them, let them soak and drain, pinch them one at a time between the thumb and forefinger to remove the skin that surrounds them. It should come off easily. Once removed, throw it away.
If you don't remove the outer coating, the beans will be tough and leathery after cooking
Step 2. Transfer the peeled broad beans to a large pot filled with water
Use 2.5 liters of water for every 500g of beans to be cooked. The proportion is the same as when you soaked them to rehydrate overnight. Use clean water and add a pinch of salt.
Step 3. Bring the water to a boil and cook the beans for at least 10 minutes
Put the pot on the stove and bring the water to a boil over high heat. When the water boils, reduce the heat and let the beans simmer until ready.
- Check the doneness every 10 minutes. Skewer a bean with a fork; if it penetrates easily, it means that the beans are cooked.
- Dried broad beans can take up to 45 minutes to cook.
Step 4. Drain the beans from the cooking water
Put the colander or colander back into the sink and be careful not to burn yourself with the boiling water. Drain the beans, then lift the colander and gently shake it back and forth to remove excess water.
Do not shake the strainer vigorously otherwise the beans may break or crush
Step 5. Use the beans right away
Once cooked, it is best to eat them or use them immediately because over time they tend to lose texture and flavor. If you plan to store them, rehydrate them and then refrigerate them without removing the skin.
Part 3 of 3: Bean based recipes
Step 1. Sauté the beans in the pan with the garlic
Heat the oil or butter in a skillet over medium heat. Add the minced garlic and let it sauté for a minute. Pour the beans into the pan and leave them to flavor for 5-7 minutes.
When cooked, add salt and pepper to taste
Step 2. Make the bean puree
Pour 1.2 kg of cooked broad beans into the food processor. Add a peeled clove of garlic, a tablespoon (15 ml) of lemon juice, a tablespoon (15 ml) of extra virgin olive oil and a pinch of salt and pepper. Blend the ingredients and serve the puree immediately.
You can serve the puree as an appetizer accompanied by crackers and a vegetable crudité
Step 3. Add the beans to the salad as a protein part
Let them cool and combine them with your favorite raw vegetables for a wholesome and complete meal. Season the salad to taste and serve immediately. Broad beans will help you cope with your daily needs for fiber and protein.
Step 4. Serve them with the pasta
Use them to prepare an appetizing sauce, for example in combination with chicory, pecorino, onion or bacon.
