Monday, 4 July 2011

Easy peasy and a lemon squeezy!

Broad Beans


Some weeks, I run like a headless chicken and all I don’t want is to make elaborate meals because I can’t find the time. However, one thing I like to make sure I have at hand is a good and nutritious snack to reach for in between meals to help balancing sugar level and sugar cravings.  Here it is, a recipe with few ingredients and a very quick cooking time.


The ingredients minus garlic and seasoning
whizz them all in a food processor 
My broad beans hummus served on a charcoal biscuit
Broad beans hummus
A snack which is an excellent source of complex carbohydrates, protein and fibre to help you avoid those tempting salty crisps or sugary biscuits in the afternoon.

Get 400g of fresh shelled broad beans, cook them for 7 minutes, whizz them in a food processor with 1 garlic clove, and process to a thick puree. With the food processor still on, add approximately 4 tablespoons of olive oil, a juice of 1 lemon, a pinch of sea salt and black pepper. If you think the puree is still too thick, add a bit  more olive oil. Now, stir in a small sprig of chopped dill, adjust the seasoning with salt, pepper and lemon juice. And that is all! This a great snack option served on pitta bread/toast,  biscuits, on a chicory leaf or even warm as a side dish.

Some of the main ingredients and their healthy benefits

Broad beans or Fava beans (Vicia faba):  provide good levels of folic acid, phosphorus, iron, magnesium and potassium.  Because of their high fibre content, they prevent blood sugar levels from rising rapidly. Beans in general are a very good meal choice for people who suffer from diabetes or hypoglycemia. Broad beans help lower the “bad” cholesterol.  They fortify the spleen and pancreas.  In the Mediterranean they’re used traditionally to treat swelling. According to Paul Pitchford (Healing With Whole Foods), broad bean juice* can help cure diarrhea.

*Simmer one cup of broad beans in five cups of water for an hour. When cooked, remove some of the juice. Take ½ cup of juice half an hour before meals.


Olive Oil: peviously mentioned here

Till next week!

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