Baby turnip and new season potatoes with fava beans and mushroom sauce

I hadn’t tried fava beans before and over the weekend my mother bought me a big bag of locally sourced organic food! Lucky me! I simply boiled the beans but only later realised It is advised to shell them from their pale skin first but they were still delicious ! The recipe is below but first here is some epic reasons why you need to try these amazing vegan protein foods! 

Fava beans are dense with nutrition. Also known as broad beans, fava beans have no saturated fat or cholesterol and contain a high concentration of thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. They are also an inexpensive source of lean protein. Fava beans can be served raw or cooked, though the bean pods must first be blanched and the mature seeds shelled before eating. A serving of cooked or fresh fava beans can significantly increase your intake of folate, iron, manganese and dietary fiber, all nutrients that can benefit your health in a variety of ways.

Such as its abundance of Iron

Consuming a cup of cooked fava beans provides men with 32 percent of their RDA of iron and women with 14 percent of their daily requirement. Adequate iron intake is necessary for the body to produce red blood cells and its primary cellular energy source, adenosine triphosphate, or ATP. If your diet lacks sufficient iron, you may be more likely to develop anemia or neurological problems like attention-deficit hyperactivity disorder. The iron in fava beans is in the non-heme form. Non-heme iron is not as easily absorbed as the heme form of iron found in meat, fish and poultry. You can increase the amount you absorb by eating fava beans with meat or a rich source of vitamin C. Try them cooked and mashed as a side dish for grilled steak or chicken, or mix the lightly sauteed seeds into a salad containing orange or grapefruit segments.

Ingredients

1 cup of hazelnut milk.

2 cups of organic white and brown button mushrooms – chopped 

1 tablespoon of olive oil for cooking the mushrooms 

1 large locally sourced in season potato – cubed and roasted on the pan in olive oil 

A large bunch of fava beans boiled in water for 20 minutes on medium heat

1 baby turnip sliced into wedges and boiled in water for 20 minutes on medium heat 

3 sprigs of fresh rosemary 

Salt and pepper for seasoning 

1 drizzle of agave syrup for dressing 

For the recipe I began to sauté the mushrooms slowly in some fresh rosemary and a pinch of salt and pepper with about  a cup of hazelnut milk. I took about 3/4 of the mixture and placed in a food processor and blended into a dense sauce which I used for the base of the dish. Then added the remaining mushrooms on top.

I boiled the baby turnip and fava beans in saucepans with water for about 20 minutes. 

And roasted the potatoes on a pan until browned and crispy.

You can not compare to the vibrant tastes of organic foods. They are beautiful and even the most simplest of dishes become an absolute taste explosion in the mouth. 

Enjoy 

   
 

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