Looking for a vegan main dish that’s perfect for cold nights and budget-friendly to prepare? Look no further.
Originally from the Puglia region of Italy, this dish is a traditional farmers’ recipe that is naturally vegan and gluten-free. Over the years, it has become a comforting favorite for me. A creamy, warm fava bean purée provides a rich and soothing base, perfectly complemented by the slightly bitter and earthy taste of wild chicory.
Fava beans, also known as broad beans, are a staple in Mediterranean and Middle Eastern cuisines. These beans are a powerhouse of nutrition, packed with protein, fiber, iron, and vitamins like folate and B6. They’re also incredibly versatile, whether used in soups, stews, dips, or purées like this one. Dried fava beans, in particular, are great pantry staples as they can be stored for long periods, ensuring you always have a nutritious ingredient on hand for your meals.
Cooking fava beans can vary depending on the type you have. Some varieties need to be soaked overnight and peeled before cooking, while others can be cooked directly. If yours look similar to the ones in the picture below, you can directly boil them in salted water for 20 minutes. For fresh or canned fava beans, you can skip the soaking and adjust cooking times as needed. And if you don’t have fava beans, don’t worry—white kidney beans make an excellent substitute due to their mild and creamy taste.
If your broad beans look like these other below, it’s likely that you need to soak them in water for at least 12 hours, then peel them before boiling for 2 hours. Make sure to read the instructions on the beans package.
Wild chicory is easy to spot in the countryside, thanks to its bright yellow flowers. You might also know it by its more common name: dandelion leaves. Farmers’ markets often carry it in spring, but if you can’t find any, don’t worry—you can substitute it with radicchio, kale, or escarole for a similar taste and texture. Any leafy green with a slightly bitter flavor will work just as well.
This simple yet hearty dish is not only nourishing but also steeped in tradition, offering a taste of rustic Italian comfort on even the coldest of nights.
How to make mashed fava beans, step by step:
Vegan easy main course: mashed fava beans and wild chicory
4
servings20
minutes20
minutes40
minutesKeep the screen of your device on
Ingredients
1 cup dried fava beans (200 gr)
1 cup water (200 ml)
3 cups chopped wild chicory (150 g)
good extra virgin oil
1 clove garlic
Fresh or dry chilli
1 medium potato (optional)
How to
- Soak and peel your fava beans, if needed. Read the package and follow the instructions for your specific type of beans.
- Cook your fava beans accordingly to the package, starting from cold water. Optionally, you can add a potato to boil to make everything creamier. When the fava beans are soft, add a pinch of salt and blend them until you get a uniform and shiny texture. At last, add a tablespoon of olive oil and mix it in the mashed beans.
- Thoroughly wash the chicory leaves to remove any dirt, then chop in short pieces. Bring a large pot of salted water to boil, poach the leaves for 5 minutes in hot water and then stir.
- In a large pan, heat a spoon of oil with some garlic and fresh chili pepper. Use the entire clove of garlic if you want to remove it, or use crushed if you prefer.
- Heat a tablespoon of olive oil in a saucepan with some garlic and fresh chili pepper. Add the poached chicory, season with salt, and stir-fry on high heat for about 5 minutes.
- Serve the warm mashed fava beans as a base, topped with the stir-fried chicory. Finish with a drizzle of extra virgin olive oil for added flavor.
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