The Power of a Seed: Tale of A Fava Bean

This past winter and spring many farmers and gardeners across the globe have purchased seeds for their spring planting. In fact, during these difficult economic times, people have returned to victory farms and growing vegetables in their backyard and while everything else  seems to have gone down seed sales have gone up by 40%! We really do take for granted that we can purchase 1,000 romaine seeds from a package for around $3.00.  If all of the  1,000 seeds germinate then we will have 1,000 heads of romaine lettuce. How cool is that? How many people can one seed packet feed? Lots! Seeds feed the entire population of the planet earth; all 6.7 billion of us.   That is a mighty job for a tiny seed.  Not too long ago,  60 Minutes did a feature story on a seed bank.  Yes, a seed bank.   Honestly, how many of you every heard or thought of a seed bank until now?  Well, there are many.  I hate to be depressing but if the doomsday scenerio where to occur no matter how much money or gold you had in a vault--well, it just wouldn't do you any good.  But if you had seeds in a seed vault... hmmm.   Here is the link to the fascinating 60 Minutes piece including video entitled "A Visit to the Doomsday Vault." After you see this you will have a new appreciation for a seed. 

Fava beans plants are very interesting. They are used for a winter cover crop, meaning that they feed nitrogen back into the soil during the dormant season. You cut them back every so often and let them compost directly in the soil that will provide lots of yummy nitrogen for the next growing season.  I planted my favas in October with a seed that looked like this:

It is now May and they are ready to harvest. On one fava plant you can get a huge quanity of beans.  When they are done producing, I will break them down and put them back in the soil.

Fava beans are low in fat, no cholestrol.  They are also high in protein, iron and fiber, and are good source of vitamin C, viamin A, and potassium. They have high concentrations of L-dopa (dopamine) an amino acid that issues a neurotransmiitter in the brain which plays a roll in activities such  as memory, energy and sex drive. Yep.  An organic Viagra in your garden!

To use a fava bean, you open the fuzzy pod until you are left with the actual beans. At this point you can blanche for a minute in boiling water to loosen the outer grey skin before you use. Blanching makes it easier to peel off. However, if the fava beans are tiny and delicate, I usually don't find the need. Experiment yourself, taste it with the skin on and then off...you decide.

Fast Fava and Pasta 

1/4 cup extra virgin olive oil

1 cup spring onion or purple onion sliced (and if you love onion, add another cup)

2 tablespoons basil, rough chop

2 1/2 cups canned tomatoes, preferably San Marzano

2-3 pounds of fava beans in pod (or 2 cups of shelled sugar peas)

1 pound of short pasta, I use shells to catch the sauce and the beans/peas

Heat skillet, add olive oil and heat, add onion and basil and saute until onion begins to carmelize, about  5 minutes. Add tomatoes and cook on a low simmer for about 20-25 minutes.   Taste and season with salt and pepper. 

Now at this point, if you just want a plain tomato sauce on your pasta you can stop right here and not add the fava beans. Or if your kid just hates, hates a fava bean, then switch to sugar peas. It will work out anyway but you get more nutrition with the green stuff. Cook for 6 minutes until beans or peas soften. Turn off heat  and cover until pasta is ready.

Boil water for pasta. Cook pasted in salted water until  al dente.

Drain pasta and return to pot. Add sauce with the beans and cook on low heat for another 2 minutes stirring.  By doing this the pasta absorbs more flavor. Remove from heat. Sprinkle romano pecorino or parmigano reggiano cheese on pasta if so desired and serve. Serves 5-6.