Broad Beans

Broad Beans

Broad beans recipes

Broad beans which you’ll find in some recipes known as Fava Beans. This week grown by Kazzie in Picton. They are young, early in season, so should not need peeling the bean inside the pod. Map showing picton bottom left.

Picton

Note: This week they are young you can eat the POD & Beans. These are soooo good for you and just 1 cup of beans with pods provide a quarter of your daily protein needs.

A method to get the beans out of the pods. In a pan of boiling water and cook for 3 minutes, drain, put cold water over them, drain, then take pods and slit them on side seam. Run your thumb along the inside pushing the beans out.

Store them

Eat them as soon as is possible. If need to store put into a paperbag and into fridge in a dry spot no more than 4 days. Keep them away from heavy breathers in the fridge producing high ethylene ie  broccoli, spinach, corn and even artichokes if you have some of these left.

Freeze them

Take beans out of pods. Blanch by plunging the beans into boiling water 1 minute then into a colander with cold water running over them. Dry. On a small tray that fits into freezer layout Baking paper. Lay out beans and freeze. Then when frozen transfer into a snap lock bag, push air out and freeze. This way they don’t stick to each other.

  • Asparagus, Broad bean and spaghetti
  • Chicken & Broad Bean Penne

Asparagus, Broad bean and spaghetti

Asparagus, Broad bean and spaghetti
 
Author:
Recipe type: Pasta
Serves: 4
Ingredients
  • 6 Fresh asparagus,
  • Spaghetti, packet
  • 2 tbs olive oil
  • 2 garlic cloves, crushed
  • 1 onion, chopped
  • 2 zucchini, sliced
  • Handful broad beans, prepared and cooked
  • 1 cup vegetable stock
  • 1 lemon, juice
  • 2 tsp lemon thyme, chopped
Instructions
  1. Preparation of Broad Beans:
  2. Note: This week they are young you can eat the POD & Beans.
  3. The fresh beans this week are hidden inside large green pods. These are young so no need to peel beans. First open the pods and extract the beans. (Usually you need to peel them). Blanch them for a couple of minutes in water or stock.
  4. Prepare the asparagus by only chopping a little of the end off and cut into 4cm lengths. Prepare by steaming until tender (not to much).
  5. Cook spaghetti, drain.
  6. Then in a fry pan heat oil, sweat garlic and onion together adding in zucchini then asparagus. Add some vegetable stock, add broad beans (cooked) and simmer for 3 minutes. Add in cooked spaghetti and combine ingredients. Turn off heat and add lemon and thyme. Serve.

Chicken & Broad Bean Penne
Chicken & Broad Bean Penne
 
Author:
Recipe type: Pasta
Serves: 4
Ingredients
  • 1-2 chicken breasts, grilled and shredded
  • 1 tsp olive oil
  • 500g penne (Harvest Hub)
  • Handful broad beans
  • 3 tbs Tomato passata
  • 1 lemon, juice
  • 6 tbs parmesan, finely grated
  • Dill, crushed and sprinkled
Instructions
  1. Coat chicken in oil, season then grill for 6 minutes each side. Then shred.
  2. In a saucepan boil the pasta adding in the pre-cooked beans for the final 2 mins, then drain, reserving 150ml of the cooking water.
  3. The fresh beans this week are hidden inside large green pods. These are young so no need to peel beans. First open the pods and extract the beans. (Usually you need to peel them).
  4. Shred the cooked chicken and put back into the frypan with the tomato passata, lemon juice, 3 tbs Parmesan and the reserved cooking water. Heat gently, season to taste. Turn off heat and stir in penne. Serve sprinkled with the remaining crushed Dill and serve.

 

Savoy Cabbage

Savoy Cabbage

Savoy Cabbage growingThe heart of this cabbage is crisp whilst the outside leaves are a crinkled dark green. It has a mild sweet flavour and the outside leaves are tender enough for making wraps, finely slicing into stir fry. It’s high in Vitamin C and A so all good too.

What you didn’t know about Savoy.

  • It takes up to 88 days to form the head.
  • Doesn’t smell when you cook it.
  • Harvesting cut at the lowest point leaving the outer leaves attached to the stalk. It sprouts again! The next cabbage will grow on the stem after the cabbage head is removed.
  • Cabbages breath slowly – so storaged well they can last weeks.

How to store

In the refrigerator in a container. If tupperware one vent open one closed or with a lid container pop open one end to let air in in.

Savoy cabbage soup and soup croutons
 
This is a quick and easy soup to do.
Author:
Recipe type: Soup
Serves: 4
Ingredients
  • 5 tbs olive oil
  • 1 onion, sliced
  • 1 garlic clove, crushed
  • ½ tsp salad sprinkle seeds (Harvest Hub)
  • 1 savoy cabbage, shred finely
  • 1 potato, peeled and diced
  • 1 litre vegetable stock
  • sea salt
  • 1 tbs of white vinegar (optional)
  • 1 red chilli, deseeded and thinly sliced
  • 80g Parmesan, grated (optional)
  • For soup croutons:
  • 8 thin slices baguette (Harvest Hub)
  • Olive oil
  • 1 firm tomato, grate
  • 1-2 garlic cloves, peeled
Instructions
  1. In a soup pot heat four tablespoons of oil and sweat the onions adding the garlic and salad sprinkle, and cook for two minutes. Set aside 5 leaves. Then shred the rest add to pot with potato and stir three minutes. Add enough stock just to cover the vegetables, add the Parmesan skin, reduce the heat and simmer for 10 minutes, or until the potato is tender. Season with salt and pepper. If you wish an intense flavour put in some white vinegar about a tablespoon. Remove from the heat, allow to cool.
  2. Use a hand blender and blend the soup. Taste and season.

 
Stir-fried Savoy Cabbage
 
Boy even quicker to do.
Author:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 500g Savoy cabbage
  • 3 tbs butter
  • 1 clove garlic, crushed
  • 3 tbs soy sauce
  • ¼ cup water
  • salt and freshly ground pepper
Instructions
  1. Remove and discard the outer leaves of the cabbage. Cut the cabbage in half, lengthwise, remove and discard the core. Cut each half in half again and then slice finely. Place in a colander under running cold water and shake
  2. to remove excess water. In a deep, wide frying pan or wok place the water, salt and two tablespoons of the butter, garlic, soy sauce over a high heat and stir. Add the shredded cabbage and toss over a high heat for 3-5 minutes until the cabbage has softened. Turn off the heat, cover and allow to rest for a minute or two. Toss the remaining butter and freshly ground black pepper
  3. through the cabbage before serving.

 
Asian-style slaw
 
Slaw with a twist. 2 days in fridge.
Author:
Recipe type: Slaw
Serves: 4
Ingredients
  • 4 tbs peanut or canola oil
  • Juice of two limes
  • 1 tbs sriracha, an Asian chili sauce you can find in the international section of your grocery store
  • 1 head savoy cabbage, finely chopped or shredded
  • ¼ cup toasted peanuts
  • ½ cup shredded carrots
  • ¼ cup chopped cilantro
Instructions
  1. Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.