Friday, April 16, 2010

Fava bean sandwiches with yogurt sauce

Fava beans are one of those veggies from the CSA that are a challenge. I've made some decent recipes on here before (just search for "fava"). They are a challenge because we often get 1.5 lbs of fava beans.

But then you shell them.
And blanch them.
And peel them.
And saute or otherwise cook them.
And you end up with about a cup.

So this recipe, which came in our CSA newsletter, looked exciting. They were supposed to be pita wraps, but I didn't have pita. The recipe is such that they are a main ingredient, but you don't need that many per sandwich. There won't be any leftovers for sure.

I made them last Saturday, and we got more this week, so we're having them tomorrow too.

Fava Bean Sandwiches and Yogurt Sauce
2 Tbsp olive oil: 0.22
1.5 lbs fava beans, in pods: 3.00 (just guessing)
3 cloves garlic: 0.15
juice and zest of 1/2 lemon: free (that boss)
4 tortillas (use as wrap): 0.48
lettuce: 0.25
carrots, shredded: 0.30

Sauce
1 cup plain yogurt: 0.70
1 tsp cumin: 0.10
1/4 c. chopped cilantro: 0.15
1 clove pressed garlic: 0.05
juice and zest of 1/2 lemon
salt and pepper

Total: beans and fixings: $4.40 for four, $1.10 each
1/2 batch sauce (makes WAY extra...use the rest for salad dressing): 0.50, $0.13 each.

$1.23 per serving. Very delicious. You could make it vegan by using soy yogurt for the sauce or making a tahini-based dressing instead.

Shell the fava beans. Blanche for 1 min in boiling water. Cool, and remove tough skins.

Heat oil in skillet. Add fava beans and cook 3 min. Add garlic, lemon juice and zest, salt and pepper. Cook another two minutes.

Meanwhile, mix together sauce ingredients.

Make yourself a delicious wrap with beans, lettuce, carrots, and sauce in a tortilla (or pita).

1 comment:

fitandfortysomething.com said...

oh i love fava beans! once i made a fava bean hummus it was delicious! yes......i am gonna do the race-thank you for motivating me :)
awesome that you are gonna do the 10 miler.....
if you want to try to see eachother email me!