Fava Beans | Vicia faba

___________________________________________________

___________________________________________________

Plant ID | broad beans

Broad beans are generally eaten while still young and tender, enabling harvesting to begin as early as the middle of spring for plants started under glass or overwintered in a protected location, but even the main crop sown in early spring will be ready from mid to late summer. Broad beans were a major food of old Mediterranean civilizations, particularly for the Romans and Greeks.

Beans and peas are jam packed with nutrition. Sometimes referred to as pulses (meaning thick soup), dried beans are a good source of protein. Introduce yourself to pulse recipes for wholesome winter goodness at this link.

 

Fava beans, mature seeds, raw

Nutritional value per 100 g (3.5 oz)
Energy	1,425 kJ (341 kcal)
Carbohydrates	58.29 g
Dietary fiber	25 g
Fat	1.53 g
Protein	26.12 g
Vitamins	Quantity%DV†
Thiamine (B1)	48% 0.555 mg
Riboflavin (B2)	28% 0.333 mg
Niacin (B3)	19% 2.832 mg
Vitamin B6	28% 0.366 mg
Folate (B9)	106% 423 μg
Vitamin C	2% 1.4 mg
Vitamin K	9% 9 μg
Minerals	Quantity%DV†
Calcium	10% 103 mg
Copper	41% 0.824 mg
Iron	52% 6.7 mg
Magnesium	54% 192 mg
Manganese	77% 1.626 mg
Phosphorus	60% 421 mg
Potassium	23% 1062 mg
Selenium	12% 8.2 μg
Sodium	1% 13 mg
Zinc	33% 3.14 mg

USDA nutritional information

________________________________________________________________________

See more Fabaceae cousins

Bibliography______________________________________________________________

Siddiq, Muhammad. Dry Beans and Pulses: Production, Processing and Nutrition. Ames, Iowa: Wiley-Blackwell, 2013. Print.

Eggplant

__________________________________________________________________________

Gardening | Eggplants

Growing eggplants can be a very rewarding experience especially if you are a big fan of Italian cuisine.  This year we are growing, Millionaire, a Japanese style eggplant and Fairy tale eggplant, a miniature eggplant. Both prefer a hot, sunny location.

Eggplant Millionaire (Solanum melongena var. esculentum)

Eggplant is a brilliant culinary thrill for summertime. It is a relative of potatoes, tomatoes and peppers, otherwise known as nightshades. The most popular dish, eggplant Parmesan is a staple menu item in Italian cuisine. The origin of the dish is claimed by both the Southern regions of Campania and Sicily. 

Eggplant Millionaire (Solanum melongena var. esculentum) flower

Eggplant Parmesan Make eggplant parmesan instead of lasagna to skip the unnecessary carbs and still enjoy all the cheesy goodness. Ingredients: 2 large Eggs, lightly beaten 1 Tbsp 2 cups ¼ cup 2 (1 lb.) Filling: ½ cup ¼ cup ½ tsp. 1 ½  tsp. ¼ tsp. 1 (15-oz) 1 large Final: 1 (24-oz) ¼ tsp. 8 oz. ¾ cup Water Whole-wheat panko (Japanese breadcrumbs) Grated fresh Parmigiano-Reggiano cheese Eggplants, peeled and cut crosswise into ¼ - ½-inch-thick slices Cooking spray Torn fresh basil Grated fresh Parmigiano-Reggiano cheese Crushed red pepper Minced garlic Salt Container part-skim ricotta cheese Egg, lightly beaten Jar pasta sauce Salt (optional) Thinly sliced mozzarella cheese Finely grated fontina cheese Directions: 1.      Preheat oven to 375° 2.       To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes. To make filling, combine basil and next 6 ingredients (through egg). 3.      To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

·    

˂˂                                                                                                                               ˃˃

Grassroots Horticulture

2006-2017

__________________________________________________________________________
__________________________________________________________________________