This fava bean dip recipe happened because we’ve been having a bit of trouble getting enough legumes while we travel. Working with shared, badly equipped or no kitchen can make things tricky.
So when I saw fava bean and split pea flours, I thought it would be a perfect way to make some legumes easily. I cooked a big batch and saved it in the fridge to make the next meals super easy to prepare.
Fava Bean Dip Recipe
Prep time:
Makes about 4 cups
Working in busy, noisy shared kitchens also makes it hard to film for you, so I filmed this one silently and then dubbed it later. It was kind of fun to do, I hope you enjoy it 🙂
I made this dip with a fava bean flour I found here in Peru, but you can also make it by cooking whole beans (favas or split peas or really any other bean you like) and pureeing them with water.
Making it from the flour does have a bit of a different texture, it gets a little more solid than if I cook beans and puree them. The 2nd day the texture was actually not very nice, kind of gelatinous. It might have been better if I’d had some tahini to put in there.
I rarely cook with fava beans at home because they take so long to soak and cook, but they’re high in folate, manganese and phosphorus and have a decent amount of iron, zinc and magnesium.
I’ve been really enjoying cooking with these bean and legume flours (split pea is another one I found). I haven’t done a lot with them at home, but I’m now going to search them out and try new things with them!
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Ingredients
- 1 onion, finely diced
- 6 cloves garlic, finely minced
- pinch sea salt
- 1 tsp paprika
- 1 Tbsp cumin
- 1 Tbsp oregano
- 180g fava bean flour (or pea flour, or cooked whole beans pureed)
- 1 lime, juiced
- sea salt, to taste
Directions
- Heat a pot to medium-high heat, and saute the onions and garlic in a tsp of olive oil or vegetable broth for a few minutes, until they’re softened.
- Once the onions have softened, add the spices, oregano and a pinch of salt and stir to combine.
- Then mix the bean flour with cold water, and stir to combine, working out any lumps.
- Add the bean flour mixture, along with more water, to the pot and stir to mix everything together. Stir frequently while this cooks, and you should make sure it cooks for about 10 minutes. Add water to get the thickness you want – you can make this a soup by just adding more water or vegetable broth. It will thicken as it cooks, and it’s best to add water earlier rather than later.
- Once it’s cooked, eat the dip warm or chilled.
What’s your favorite bean to make into a dip? Let me know your favorites below.
