Ful of Fava Beans

Who talks about fava beans after the thrill of spring has long since faded from memory? The initial excitement over anything green and vital pushing through barren, frosted earth can’t hold a candle to the thrill of lush summer tomatoes growing heavy on their vines, tumbling past one another in superabundance. Preserved, fava beans remain widely available year round, unsung and largely unseen, yet essential to the Mediterranean diet for centuries. Bean-eaters of Tuscany (Mangiafagioli) were way ahead of their time, and I’m not just talking seasonally.

Food trends and superfood darlings be damned, legume love served the ancient Romans well, long before hashtags and selfies, to say the least. Spreading their influence far and wide across the western European states and beyond, some of the same dishes pop up across multiple cultures. Changed by the journey in varying degrees but always recognizable, many cultures ended up with “accidentally” vegan leanings, long before it was cool.

That’s where Vegan Mediterranean Cookbook, written by my good friend and culinary luminary Tess Challis, picks up the thread, and continues weaving it into a greater tapestry encompassing an entire plant-based lifestyle. Even for someone relatively indifferent to the dietary components of the approach like myself, the recipes are pure gold. Seasoned by all countries touched by the eponymous sea, the flavors of Italy, Greece, and Crete are strongly represented here, bearing scores of fool-proof classics that have stood the test of time. Where would any of us be, as a global society, without hummus, dolmas, and couscous, after all? It was the simple, understated recipe for Ful Medames (page 33) that caught my eye at first glance, and simply would not let go.

Typically made with long-simmered dried or canned fava beans and served hot, it’s especially prevalent in the middle east, but pops up all across the spice route, buoyed by fragrant cumin and the brightness of fresh herbs. Tess’s version skips the long smoldering boil, and in fact, cooking process altogether, opting for an effortless combination resulting in something more like a bean salad than a stew. Reading over the brilliance of that simplification, it suddenly occurred to me that I had just the thing to continue this modern evolution, this recipe renovation: Fresh fava beans.

Painstakingly shelled, peeled, and frozen in the height of spring salutations, the compact little container remained at the back of the freezer, waiting for an opportunity to shine. Transforming this hearty, hot dish into one suitable for light appetites, picnics, and lazy summer days, it proves the versatility, and timelessness, of the concept. Firm yet supple, buttery and verdant, fresh fava beans lend a punchier, more vegetative flair to the classic combination.

Vegan Mediterranean Cookbook doesn’t officially hit stores until September 24th, but I’m not one to tease, especially about something as serious as food. Lucky enough to get an early pre-release preview myself, I want to share that same gift with you, too! Enter for your chance to win a copy of your very own by entering your details in the form below. What I want to know is: What is your favorite Mediterranean (or Mediterranean-inspired) dish? Leave me a comment to secure your submission, and find many more ways to win bonus entries after that!

Everyone really is a winner though. Keep scrolling for the recipe for my adapted Fresh Fava Bean Ful. You’ll want to make this one right away, with or without the book in hand.

Continue reading “Ful of Fava Beans” →

September 2, 2019September 2, 2019

Hannah (BitterSweet)13 Comments

Yo, Soy

Though still a rare delicacy outside of most Asian cultures, yuba has slowly developed a foothold here in North America thanks largely to one shining example produced right in my backyard. Hodo, better known for their contributions to Chipotle’s popular tofu sofritas and now their ready-to-eat line of seasoned savories still pushes eaters to expand their culinary boundaries. Yuba, the gossamer-thin skin that forms on top of soymilk as it’s heated is very closely related to tofu, but bears a few distinct differences. Tofu-making takes soymilk and immediately mixes it with either calcium chloride, calcium sulfate, or magnesium sulfate to curdle, whereas yuba requires no coagulant whatsoever. Fragile, quick to spoil, it’s a treat that few have an opportunity to experience fresh. Most options are sold dried, to be rehydrated on demand, which obviously loses a good deal of flavor and texture in the process.

This isn’t the first I’ve shared about Hodo nor extolled the virtues of Yuba, but it’s a delicious declaration that bears repetition. There’s no need to be redundant, however, since Hodo has begun sharing the softer side of yuba that only a privileged few have ever had access to before. In the stages just prior to coagulating into consolidated, solidified sheets, there are actually a number of stages that the soybean slurry goes through, each one uniquely delectable in its own right. I was lucky enough to experience these earliest phases right when production was just barely getting underway, photographing some of the first batches for easy reference to the uninitiated.

If you should be so as lucky to get your hands on an ingredient of such superlative quality, the best (and most difficult) thing to do is not mess it up. Little is needed to enjoy the naturally rich, luscious character of young yuba. The very earliest harvest, Kumiage, is the style I savored the most, being completely unique from anything currently on the market, or available in restaurants, for that matter. Given a pinch of black salt, you would swear you were eating the creamiest scrambled eggs on the planet, yet no shells will be broken for this plant-based luxury. My favorite approach was to simply scoop out a tender mound into a bowl, drizzle with light soy sauce, and finish with a sprinkle of sesame seeds and scallions. Nothing more, nothing less. Working in concert to bring out the nutty, umami notes of the whole bean, it’s unlike any other tofu experience to which I can compare.

Deeply savory yet just as versatile as the familiar beige bricks we’re all familiar with, I was delighted to try my hand at a sweet Philippine snack otherwise well out of reach: Taho. Made of soft soybean curds and lavished with tender tapioca pearls soaked in a sugary syrup, it’s a classic street food perfectly suited for the brutal heat of summer. Glittering in the sunlight, cherry- and mango-flavored popping boba sparkle atop this unconventional take on the concept, yet it’s truly the yuba beneath that shines.

These softer stages of soy supremacy can be purchased by the general public only online, not in stores, but it’s worth going all in for a big batch and sharing the riches with friends.

August 14, 2018August 21, 2018

Hannah (BitterSweet)9 Comments

Lazy Days

Writing a cookbook all about 10-minute recipes has made me the laziest cook ever. I’ve often said that it’s spoiled me for regular dinnertime prep, reducing me to infantile tantrums if anything should threaten to spill over that arbitrary time limit. Though I’m ashamed to admit it, I’ve been known to throw down a spatula mid-stir and plunder the cupboard for a bowlful of cereal instead, too hungry or impatient to complete the absurdly simple task. Just like the increasing efficiency of technology has eradicated our tolerance for lag, knowing just how quick a meal can come together creates a terrible intolerance for long, drawn out steps towards food fabrication.

For anyone else who knows that struggle, I’d like to introduce your to my easiest, fastest recipe yet, possible to slap on the table in 3 minutes all told. No arduous chopping, sauteing, baking, grilling, poaching, or advanced techniques required. If you can open a can and operate a microwave, you can feed yourself very well indeed. Truly, it’s so simple that it’s barely even a recipe, to the point that I hesitate to share this quick fix as a formal preparation. Considering how many times it’s saved me from the daily dinner dilemma, however, it seemed like a worthwhile idea to share.

Beans. Salsa. Spices. Heat and eat. It’s not fancy fare, but it’s a healthy bowl-in-one and deeply satisfying. Even a bare-bones sort of pantry should be able to accommodate without advanced planning, especially when you look at the ingredients with a flexible perspective. Simple as it is, the beauty of this basic formula is that it’s infinitely adaptable to any type of beans or seasoning you can scrounge up. See the end notes for more inspiration, but don’t be afraid to depart from the beaten path; make it your own and embark on a new flavor adventure.

Yield: Makes 3 - 4 Servings

Instant Fiesta Soup

Name: Instant Fiesta Soup
Prep time: 1 min
Cook time: 4 min
Total time: 5 min
Yield: 3
Cuisine: Mexican
Ingredients: 2 (15-Ounce) Cans No Salt Added Pinto Beans (Undrained); 1 1/2 Cups Salsa; 1 1/2 Teaspoons Smoked Paprika; 1 Teaspoon Ground Cumin; Diced Avocado; Thinly Sliced Chives or Scallions

If you can open a can and operate a microwave, you can feed yourself very well indeed. The beauty of this basic formula is that it’s infinitely adaptable to any type of beans or seasoning you can scrounge up. See the end notes for more inspiration, but don’t be afraid to depart from the beaten path; make it your own and embark on a new flavor adventure.

Prep Time 1 minute

Cook Time 4 minutes

Total Time 5 minutes

Ingredients

Instant Fiesta Soup

2 (15-Ounce) Cans No Salt Added Pinto Beans (Undrained)
1 1/2 Cups Salsa
1 1/2 Teaspoons Smoked Paprika
1 Teaspoon Ground Cumin

For Topping (Optional):

Diced Avocado
Thinly Sliced Chives or Scallions

Instructions

Toss the beans, aquafaba and all, into your blender along with the salsa and spices. Blend until mostly smooth but with a bit of texture still remaining, as desired.
Transfer the mixture to a medium saucepan and heat over medium-high, until steaming hot all the way through; about 4 – 5 minutes. Alternatively, a single serving into the microwave for 2 minutes and store the rest in the fridge, sealed in an airtight container, for up to a week.
Ladle into bowls and top each with avocado and chives or scallions. Dig in!

Notes

Variations:

On less lazy days, cook your own beans from scratch! Simply use about 3 cups total and either 1/2 – 1 cup of the aquafaba or vegetable broth, to reach your desired consistency.
To simply switch things up a bit, consider using black beans instead of pinto.
Make it an Italian-inspired soup by using white beans and marinara sauce in place of the salsa, plus a generous handful of fresh or dried herbs (heavy on the basil and parsley, please!)

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 152Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 697mgCarbohydrates: 22gFiber: 8gSugar: 4gProtein: 6g

July 17, 2018February 28, 2019

Hannah (BitterSweet)9 Comments

Dip, Dip, Hooray

In the battle for snack supremacy, the competition is fierce, but a few front runners have emerged from the pack. Potential winners are obvious from any vantage point in the bleachers, if you just take a moment to look at the odds. Think back and try to remember the last time you attended a decent party that didn’t have a bottomless bowlful of hummus on display, for starters. And what would Taco Tuesday be without nacho cheese in ample supply- Maybe just Tortilla Tuesday? All bets are off when it comes to picking a winner between the two, but I think I have a solution that neither side would see as a compromise.

Nacho hummus, bearing all the cheesy, spicy decadence of a good queso dip with the more substantial heft of a chickpea spread. The two rivals complement and contrast one another with surprising ease, a natural union that has been long overdue.

Whether you smear it in a pita, thin it out to drizzle on corn chips, or just set it out with cut vegetable crudites and let the crowd go wild, it’s a fool-proof formula deserving of a gold medal.

Yield: Makes 6 - 10 Servings as an Appetizer

Nacho Hummus

Nacho hummus, bearing all the cheesy, spicy decadence of a good queso dip with the more substantial heft of a chickpea spread.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

1 14-Ounce Can (or 1 1/2 Cups Cooked) Chickpeas, Drained and Rinsed
1/2 Red Pepper, Seeded and Roasted, Chopped
1/3 Cup Nutritional Yeast
1 Tablespoon Tomato Paste
1 Chipotle Pepper Packed in Adobo Sauce
1 Clove Garlic, Chopped
1/4 Cup Lemon Juice
3 Tablespoons Tahini
1 Teaspoon Dijon Mustard
1 Teaspoon Onion Powder
3/4 Teaspoon Salt
1/2 Teaspoon Ground Cumin
1/4 Teaspoon Smoked Paprika
1/4 – 3/4 Teaspoon Cayenne Pepper
1/4 – 1/3 Cup Olive Oil
Thinly Sliced Scallions, to Garnish (Optional)

Instructions

Like any other hummus variant, this dip couldn’t be easier or quicker to prepare. Toss the chickpeas, roasted red pepper, tomato paste, chipotle, and garlic, and lemon juice into your food processor. Pulse to being breaking down the ingredients and pause to scrape down the sides of the bowl as needed. Add in the tahini, mustard, and all the seasonings and spices, starting with just 1/4 teaspoon of cayenne.
Puree, and while the motor is running, slowly drizzle in the olive oil, until the mixture is silky-smooth and it reaches your desired consistency. If you’d like it to be more of a sauce than a spread, follow that with water or vegetable stock, as needed. Adjust the spice level to taste.
Top with sliced scallions and dip the day away!

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 202Total Fat: 16gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 291mgCarbohydrates: 11gFiber: 4gSugar: 2gProtein: 5g

October 24, 2017February 25, 2019

Hannah (BitterSweet)26 Comments

More Than a Hill of Beans

Sunshine floods the open field with warmth, kissing every blade of grass as it rises to greet the day. Work and school are but a passing thought, quickly swept away by the gentle breeze. It’s summertime, and the day is primed for a picnic. Spread out a blanket, open up the carefully packed basket, and unveil the savory spread crafted to power a full day of play. Everything is perfect… Until the bean salad hits the bench.

Swampy, limp green beans slither throughout the miasma, already looking well past their prime. Watery dressy hemorrhages outward, pooling at the bottom of the bowl in a murky sludge. Fresh vegetables are scant, if at all discernible, limited to stringy chunks of celery at best. Though perpetually invited to these outdoor excursions for its stability at any temperature, the average bean salad is a terrible, ungracious guest. Mere blandness would be a blessing in most cases, but the list of culinary crimes committed to this dish could fill a novel. After so many years of innovation in food, why does it still have to be this way?

It’s high time we take a stand to build a better bean salad. Traditionalist and adventurous eaters alike can benefit from the very same sturdy base, constructing unique legume dishes to suit every occasion. Select each ingredient with intention rather than just slapping together the standard formula, and you’ll never be disappointed by the result. Infuse real flavor into the mix each step of the way for the very best side dish your summer cookouts, barbecues, and road trips have ever seen.

Like any strong master plan, the following suggestions are just that; a guide, not a formula recipe, meant to inspire your own bean salad adventures. Mix and match your favorites, incorporate new ideas, color outside the lines! My only golden rule? No canned green beans. Quite frankly, they’re an insult to vegetable preservation and have no place in the modern grocery market.

In case you’re still feeling stuck in the same old bean salad rut, here are some of my greatest hits…

Spicy Southwestern: Black beans, pinto beans, cilantro, red onion, bell peppers, lime juice, avocado oil, chipotle pepper, grilled corn kernels, avocado

Mideast Feast: Chickpeas, lentils, parsley, shallots, cucumbers, lemon juice, red wine vinegar, olive oil, black pepper, cherry tomatoes, kalamata olives, crumbled vegan feta

Asian Persuasion: Edamame, lima beans, cannellini beans, scallions, rice vinegar, sesame oil, shredded carrots, crushed red pepper flakes, diced mango, sliced almonds

Don’t let a bad bean salad ruin your summer celebration! It’s just as easy to throw together a bright, bold, and refreshing blend fit for a real party. Start mixing it up and tell me, what’s your favorite blend?

Yield: Makes 4 – 8 Servings (4 as an Entree, 8 as a Side)

Basic Bean Salad Blueprint

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

3 (15-Ounce) Cans Beans, Rinsed and Drained or 4 1/2 Cups Total Cooked Beans (Cannellini Beans, Chickpeas, Black Beans, Kidney Beans, Pinto Beans, Lima Beans, Black-Eyed Peas, Lentils, and/or Shelled Edamame)
1 Cup Loosely Packed Fresh Herbs, Finely Chopped (Parsley, Cilantro, Dill, Mint, and/or Basil)
1/2 Cup Alliums, Finely Chopped or Thinly Sliced (Red Onion, Sweet Vidalia Onion, Shallots, Scallions, or Leeks)
1 Cup Crisp Vegetables, Finely Chopped (Celery, Shredded Carrots, Cucumbers and/or Bell Peppers)
1/3 Cup Vinegar or Citrus Juice (Red Wine Vinegar, Apple Cider Vinegar, Rice Vinegar, Balsamic Vinegar, Lemon Juice, Lime Juice or Orange Juice)
1/4 Cup Oil (Olive Oil, Avocado Oil, Rice Bran Oil, Grapeseed Oil, Sesame Oil, or Peanut Oil)
3/4 – 1 1/2 Teaspoons Salt
1/4 Teaspoon Pepper (Ground Black Pepper, Cayenne Pepper, Chipotle Pepper, or Crushed Red Pepper Flakes)
Bonus, Optional Mix-Ins (Avocado, Halved Cherry Tomatoes, Pitted Olives, Corn Kernels, Chopped Walnuts, Sliced Almonds, Diced Mango, Shredded or Crumbled Vegan Cheese… Get Creative!)

Instructions

Preparation couldn’t be simpler: Once you’ve selected your star players, toss together the beans, herbs, alliums, and crisp vegetables in a large bowl. Separately, whisk together the vinegar or citrus, oil, salt, and pepper. Pour the dressing over the goods and toss to coat. Mix in as many bonus ingredients as your heart desires. Enjoy right away or stash in the fridge until you’re ready to serve. Try it both chilled and at room temperature!

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 801Total Fat: 31gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 25gCholesterol: 0mgSodium: 934mgCarbohydrates: 115gFiber: 26gSugar: 33gProtein: 28g

All nutritional information presented within this site are intended for informational purposes only. I am not a certified nutritionist and any nutritional information on BitterSweetBlog.com should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimates.

June 16, 2017May 31, 2019

Hannah (BitterSweet)14 Comments

Dig In

Unless referring to the planet itself, “earthy” is a descriptor of dubious praise. Much like the ambiguous label of “interesting,” such a word can be interpreted in many ways- Mostly negative. Mushrooms and beets can be earthy, and for as fervently as their fan clubs will tout the word as praise, their detractors just as quickly adopt it as evidence for their disdain. Telling someone to “eat dirt,” is a fairly clear insult, on the other hand, although I have no qualms recommending charcoal, ash, or lava for your next meal. Still, the mental imagery of picking up a handful of soil and chowing down inevitably leaves a bad taste in one’s mouth.

This was the war of words I battled when agonizing on this new recipe’s title. Designed as a celebration of spring, gardening, and new growth, the original title was simply “Dirt Dip.” The dirty truth of the matter is that each distinctive strata was inspired by nature; worms, dirt, pebbles, and grass. Appetizing, right? Perhaps honesty is not the best policy here. Let’s start over.

Bursting forth with vibrant flavors ideal for celebrating the vernal equinox, I present to you my layered garden party dip. A base of savory caramelized onions sets a deeply umami foundation upon which this dynamic quartet is built. Fresh lemon and mint mingle just above in a creamy yet chunky black bean mash. Briny black olive tapenade accentuates these bold flavors, adding an addictive salty note that makes it impossible to resist a double-dip. Sealing the deal is a fine shower of snipped chives, lending a mellow onion note to bring all the layers together. Make sure you really dig in deep to get a bite of each one!

Yield: 8 - 10 Servings

4-Layer Garden Party Dip

A base of savory caramelized onions sets a deeply umami foundation upon which this dynamic quartet is built. Fresh lemon and mint mingle just above in a creamy yet chunky black bean mash. Briny black olive tapenade accentuates these bold flavors, adding an addictive salty note that makes it impossible to resist a double-dip. Sealing the deal is a fine shower of snipped chives, lending a mellow onion note to bring all the layers together.

Prep Time 20 minutes

Cook Time 45 minutes

Total Time 1 hour 5 minutes

Ingredients

Caramelized Onions:

1 Tablespoon Olive Oil
1 Large Red Onion, Halved and Thinly Sliced
Salt and Pepper, to Taste

Lemon-Mint Black Bean Dip:

1 15-Ounce Can (or 1 1/2 Cups Cooked) Black Beans, Drained and Rinsed
3 Cloves Roasted Garlic
1 Tablespoon Lemon Zest
2 Tablespoons Lemon Juice
2 Tablespoons Olive Oil
3 Tablespoon Fresh Mint, Finely Chopped
1/2 Teaspoon Smoked Paprika
1/2 Teaspoon Salt
1/4 Teaspoon Ground Black Pepper

Tapenade:

1 Cup Pitted Black Olives
1 Tablespoon Capers
1 Clove Garlic
1 Tablespoon Red Wine Vinegar
1 Tablespoon Fresh Parsley, Chopped

Garnish:

1/2 – 1 Ounce Fresh Chives, Finely Chopped

Instructions

The caramelized onions will take the longest to prepare, so get them cooking first by setting a large skillet over medium heat. Add the oil and sliced onion, tossing to coat. Once the pan is hot and the onions become aromatic, turn down the heat to low and slowly cook, stirring occasionally, for 30 – 45 minutes until deeply amber brown. Season with salt and pepper, to taste. Remove the pan from the heat and let cool.
Meanwhile, make the bean dip by either tossing everything into your food processor and pulsing until fairly creamy and well-combined, or mashing the ingredients together in a large bowl by hand. You want to leave the dip fairly coarse for a more interesting texture, so stop short of a smooth puree if using the machine.
The tapenade is made just as easily. Either pulse all of the components together in your food processor or chop them by hand, until broken down and thoroughly mixed.
Finally, to assemble the dip, select a glass container to enjoy the full effect of your work. Smooth the caramelized onions into the bottom in an even layer, followed by the bean dip and then the tapenade. Sprinkle chives evenly all over the top. Serve at room temperature or chilled, with cut vegetable crudites, crackers, or chips.

Notes

The dip can be prepared in advance if stored in an air-tight container in the fridge, for up to a week.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 96Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 259mgCarbohydrates: 9gFiber: 3gSugar: 1gProtein: 3g

March 20, 2017February 19, 2019

Hannah (BitterSweet)11 Comments