Heart Healthy Fava Bean Dip Recipe

Eating healthy doesn’t sound sexy and I’m not sure why. You often hear complaints that healthy good doesn’t taste as good or that it’s not as filling. I beg to differ on both points and challenge everyone to try making a healthy meal this week — whether it’s a simple salad, roasted vegetables or something more complicated.

My father had an emergency quadruple bypass heart surgery a few years ago while visiting us at Christmas. It was a scary event for our family, and it’s things like this that make you evaluate the food choices you are making each day.

The following healthy recipe comes from a finger food book that I adore. It’s nearly 400 pages long, provides pictures for each recipes, and contains some of the best finger food recipes. It’s the first cookbook I open when throwing a dinner party.

This dip blends high-protein, high-fiber beans with a blend of fresh garlic, spices, olive oil, and lemon juice to create a thick and delightful dip for dunking flatbread. Enjoy!

Fava Bean Dip
from Finger Food: Bite-Sized Snacks to Share with Friends (Laurel Glen Little Food Series)

1 cup dried fava beans
2 cloves garlic, crushed
1/4 teaspoon ground cumin
1 1/2 tablespoons lemon juice
1/3 cup olive oil
2 tablespoons chopped, fresh Italian parsley
Flatbread, for serving

Rinse beans well, then place in a bowl, cover with 2 cups water and allow to soak overnight.

If using peeled beans, transfer them and their soaking water to a large heavy-bottomed sauce pan. If using unpeeled beans, drain, then add to the saucepan with 2 cups fresh water. Bring to a boil, cover, and simmer for 5-6 hours. Check water level and add hot water as needed to keep beans moist. Do not stir, but shake the saucepan occasionally to keep the beans from sticking. Set aside to cool slightly.

Puree the contents of the saucepan in a food processor, then transfer to a bowl and stir in the garlic, cumin, and lemon juice. Gradually stir in enough olive oil to give a dipping consistency. As mixture cools, it may thicken. You can stir in a little warm water to return to dipping consistency.

Spread over a large dish and sprinkle with parsley. Serve with flat bread cut into triangles. Serves 6.

*picture from Finger Food

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This recipe is participating in ‘The Heart of the Matter: Eating for Life’ online event sponsored by Lucullian Delights.

Comments on this entry are closed.

  • Ilva March 20, 2007, 8:39 am

    Thanks! This is perfect for this event, I love fava beans, I actually bought fresh ones today so I might make your dip!

  • Ron West March 20, 2007, 9:56 am

    Hi Allen, you left an email for me after viewing my blog

    http://revolttoday.blogspot.com/

    I wanted to return the favor.

    Your blog is great! Nice pic of the bean dip, and an overall great site. I’m definitely a foodie, so I’m bookmarking your site. Thanks,

    –Ron

  • EOL March 20, 2007, 12:14 pm

    ilva — hope you enjoy the dip! Let me know how it turns out.

    ron — thanks for stopping by and bookmarking me :-)

  • Jackie March 21, 2007, 8:36 am

    Sounds great and will be a change from the chickpeas I usually use.

  • Helene March 26, 2007, 8:05 am

    What a tasty recipe! :)

  • kathie Norvell July 6, 2009, 8:55 pm

    What is the name of the cooking book you refer to in the recipie for heart healthy fava been dip?
    I am looking for a few good recipies that are good for entertaining.
    Thanks,
    Kathie

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