The only bean native to Europe, the broad bean, along with lentils, peas and chickpeas, has been a key part of the Mediterranean diet since the Stone Age. This sadly neglected vegetable is a highly nutritious form of protein and fibre and is high in vitamins A, B and C as well as being full of phosphorus, which is essential for the formation of healthy bones and teeth.
Young beans can be eaten whole, pods and all, cooked or raw. Simply top and tail and remove the strings. Those a little older can be cooked and podded, without removing the skin as it is quite fine. For older beans, par-boil and pop out of their skin
s, finishing them off by cooking in a little olive oil or butter. Even older ones are only good for purées. Look for small, tender, plump, green pods that are not mottled brown, and store in the fridge for up to three days.
1 Broad bean couscous 1 tbsp olive oil; 1 red onion, sliced; 2 cloves garlic, crushed; 1 red or green pepper, deseeded and finely chopped; 1 tin plum tomatoes; 600g broad beans; 1 vegetable stock cube; 150g couscous; coriander, chopped
Heat the oil in a pan and sauté the onion for five minutes, then add the garlic and pepper and cook for a further two minutes. Mash the tinned tomatoes and add to the pan, along with the podded broad beans, the stock cube and the couscous. Cover and simmer gently for ten minutes, until the couscous and broad beans are cooked. Stir regularly and add a little more water if necessary. Season with salt and pepper to taste. Just prior to serving, drizzle with a little olive oil, add the coriander and fluff up with a fork.
2 Broad bean and avocado salad 300g broad beans; ½ small Gallia melon, cut into 1cm cubes; 2 handfuls baby spinach, washed; 4 spring onions, sliced; 1 avocado, diced; 1 handful small radishes; chopped fresh mint
Pod and blanch the beans in boiling water for one minute, then drain and drop into iced water. Slip them out of their skins and put into a serving bowl with all the other ingredients. Dress the salad by combining the juice of half a lemon, a mashed clove of garlic, a teaspoon of caster sugar and six tablespoons of olive oil whisked in a bowl or shaken in a screwtop jar.
3 Broad bean soup 1 tbsp olive oil; 1 onion; 2 cloves garlic; 2 potatoes, cubed; 250ml vegetable stock; 750g broad beans; 1 lemon, juiced; 250ml single cream; 15g tarragon, chopped
Heat the oil in a pan and gently sweat the onions and garlic for five minutes. Add the potatoes and stock and simmer until the potatoes are tender.
Meanwhile cook the podded broad beans in lightly salted boiling water for five minutes. Drain and add to the soup, then take off the heat. Leave to cool, then add the lemon juice, cream and tarragon and liquidise until smooth. Season to taste and serve cold, or gently reheated (without letting it boil).
4 Broad bean bruschette 1 sourdough loaf; 1 bulb garlic; olive oil; 1 small onion, chopped; 150g pancetta, chopped; 750g broad beans; 1 tin chopped tomatoes
Slice and grill the bread on both sides. Whilst still warm, rub both sides of each slice with a cut clove of garlic and drizzle with olive oil. Fry the onion and bacon in olive oil until lightly coloured. Add the beans, tomatoes and a little water if necessary, cover and cook slowly until the beans are tender and the juice absorbed. Season and serve warm on the toast.
5 Broad bean and potato salad For the salad 500g tiny new potatoes; 750g broad beans; 10g feta cheese; 2 tbsp chopped parsley; 100g ham, diced
For the dressing 50g dill; 125g tomatoes, skinned and seeded; 1 clove garlic; 1 tbsp lemon juice; 3 tbsp olive oil
Bring a large pan of salted water to the boil, add the potatoes and cook for seven to eight minutes. Add the podded beans and cook until the potatoes are tender. Drain into a colander and run them under cold water to stop further cooking. Drain very well and put into a serving dish with the ham, then mix well.
For the dressing, chop the dill, tomatoes and garlic together in a food processor. Season with salt and pepper and add the lemon juice and olive oil. Process very briefly to combine. Stir the dressing into the salad and sprinkle with crumbled feta cheese and parsley to serve.
