Cheesy Vegetarian

Parmesan Baked Fava Bean Chips

These parmesan baked fava bean chips are a crispy, crunchy snack idea – perfect for entertaining, or for a nut-free lunchbox snack!

A bowl of crunchy parmesan baked fava beans.

I’m so glad I discovered how to make these little baked fava bean chips. They’re such tasty little nibbles, and can be used in all sorts of ways: everything from a classy appetiser to serve with wine, all the way to the other end of the spectrum, as a fun nut-free snack for your kid’s lunchbox. They’re so easy to make too!

A small bowl of crunchy baked fava beans.

What are fava beans?

Fava beans (also known as broad beans) are often eaten in their fresh, green form. They’re used all over the world in all sorts of ways (check out this list!).

If you buy fava beans in their dried and split form, when they are small and light brown in colour, they’re perfect for making these crunchy fava bean snacks.

Dried split fava beans actually aren’t the easiest thing to find, at least in the UK, but you can buy them online. I bought these ones* from Amazon – it’s about a fiver for a bag, but one bag is enough to make 4 batches of fava bean chips, so it works out pretty economical overall (cheaper than buying 4 big bags of fancy crisps!).

Dried split fava beans spilling out of a plastic packet.

Crunchy fava bean snack

When fava beans are roasted, they become crispy and crunchy, and a brilliant alternative to potato chips or roasted nuts. I discovered them around Christmas time a few years ago. Every year at that time, we avoid having to make actual meals by surviving solely on little canapés and snacks for about two weeks. And these crispy fava beans are one of my favourite little nibbles!

You can flavour your fava bean chips with anything you like. I used vegetarian parmesan cheese (‘real’ parmesan is made with cow’s rennet, which isn’t veggie), and it works so well. Not only do you get the crunchy beans themselves, but you also get little flecks of crispy parmesan cheese, which brings so much flavour. Is there anything that tastes better than crispy cheese?!

How to make homemade fava bean chips

Step 1: Boil the split fava beans

First, boil the dried beans until they’re soft. It takes half an hour or so, so I’d recommend boiling them while you’re doing something else (cooking dinner / cleaning the kitchen / chatting on the phone, etc…), just to save time.

Boiled split fava beans on a baking tray.

Step 2: Toss the cooked beans in olive oil

Add some olive oil, and spread the cooked beans out on a baking tray. At this point, you can add plenty of salt and pepper, and whatever dried herbs and spices you fancy.

This time, I just used some mixed Italian-style dried herbs. In the past I’ve used my beloved smoked paprika instead, which also works well (though it does turn the fava bean chips a bit neon orange!).

Part-roasted fava beans tossed with grated parmesan cheese.

Step 3: Part-bake, then add the parmesan

Roast the fava beans for about 20 minutes, until they’re starting to crisp up. Then add the finely grated parmesan, and mix everything together. This is where the magic happens – pop it back in the oven again, and as the cheese crisps up, it will bring so much amazing flavour to the beans.

Crispy roasted fava beans on a baking tray.

Step 4: Roast again until crispy

After another 15 minutes in the oven, the fava bean chips will be golden brown and crispy all over.

You can eat them warm, straight off the tray (my preferred method, mainly due to my lack of self-control). Or, you can leave them to cool, then store them in an air-tight container until you’re ready to eat.

A bowl of crispy roasted fava bean snacks.

Nut-free lunchbox snack

My daughter’s starting school later this year, so I’m trying to stock up on ideas for nut-free lunchbox snacks. Most schools here don’t allow any nuts in lunchboxes due to potential allergies in the school, and these fava bean chips are a perfect alternative.

They’re nut-free, so able to be packed in school lunchboxes (as well as being suitable for those who suffer from nut allergies, of course). They serve the same function as a bag of crisps, but they’re a nice change, and will keep your child full all afternoon.

They’re also a bit less intensely crunchy than nuts, so less of a choking hazard for young kids.

An overhead shot of roasted fava beans in a bowl.

How to serve fava bean chips

There are plenty of different ways to serve these fava bean chips. Here are some ideas:

in a kids’ lunchbox, as an alternative to nuts
as a classy appetiser to serve with wine
with a sandwich, instead of potato crisps
scattered over a salad, crouton-style
as a crunchy topping for soup

Crispy roasted fava beans with parmesan cheese.

Are fava bean snacks healthy?

Everyone has their own definition of ‘healthy’, but I’d definitely place these fava bean chips closer to the ‘healthy’ end of my own personal spectrum. They’re like 95% beans, which can’t be bad, right?

And even though I did add some oil and parmesan cheese to my roasted fava beans, they’re a good alternative to the big bag of crisps that I usually crave, while still tasting amazing and totally hitting the ‘crunchy snack’ spot.

Parmesan baked fava bean chips

These parmesan baked fava bean chips are a crispy, crunchy snack idea – perfect for entertaining, or for a nut-free lunchbox snack!

Course Snack

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings people

Calories 110kcal

Author Becca Heyes

Ingredients

125 g (~ 1/2 cup) dried split fava beans
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp dried mixed herbs
2 tbsp finely grated vegetarian parmesan-style cheese

Instructions

Boil the dried split fava beans in plenty of water for around 25-30 minutes, until they are soft, but still holding their shape. Drain away the water.
Heat the oven to 150°C (Gas Mark 2 / 300°F).
Add the olive oil to the pan of beans, and toss to coat the fava beans. Spread them out on a baking tray, in a single layer if possible, and sprinkle with salt, pepper and dried herbs.
Place in the oven and roast for around 20 minutes, stirring halfway. The beans should be beginning to crisp up.
Sprinkle the parmesan over the beans, and mix well. Spread the beans out again, and roast for a further 15 minutes, until crispy and golden brown.
Eat warm, or leave to cool, and store in an airtight container.

Nutrition

Nutrition Facts

Parmesan baked fava bean chips

Amount Per Serving (1 portion)

Calories 110
Calories from Fat 46

% Daily Value*

Fat 5.1g8%

Saturated Fat 1g5%

Cholesterol 1mg0%

Sodium 222mg9%

Potassium 6mg0%

Carbohydrates 16.9g6%

Fiber 0.1g0%

Sugar 16.7g19%

Protein 0.7g1%

Calcium 23mg2%

Iron 0mg0%

* Percent Daily Values are based on a 2000 calorie diet.

Note: Nutritional information is approximate, and will depend on exactly what ingredients you choose. Information above is for 1/6 of the batch.

Looking for more lunchbox snack options? These carrot and cheddar bites are ideal:

The post Parmesan Baked Fava Bean Chips appeared first on Easy Cheesy Vegetarian.

Cheesy Vegetarian

Creamy Three Bean Stew

This creamy three bean stew is the ideal healthy comfort food – with fresh veg and three types of beans, in a luxurious creamy tomato sauce!

Overhead shot of a bowl of creamy three bean stew with a dollop of sour cream.

This creamy three bean stew is basically my perfect dinner. It feels like a luxurious, comforting meal, but is packed with fresh vegetables and protein-rich beans (three kinds, in case you couldn’t have guessed) – all coated in a creamy, silky sauce with heaps of flavour (swoooon).

It ticks all the boxes!

A bowlful of creamy three bean stew topped with parsley and a dollop of sour cream.

Healthy comfort food

Veggie-packed comfort food has got to be my all-time favourite food category, and it doesn’t get much better than this creamy three bean stew. It’s absolutely full of goodness, but is about as far from rabbit food as you can get (I’ve never been much of a salad person).

After eating a meal like this, you feel totally satisfied, and your body thanks you too.

Close up photo of a spoon being dipped into a bowl of creamy bean stew.

What’s in this creamy three bean stew?

There are 3 main elements to this hearty vegetarian stew:

the vegetables – I chose carrots, courgette (zucchini) and mushrooms
the beans – three different types! I used black beans, kidney beans and cannellini beans
the sauce – made with tomatoes, creamy tomato soup, and an extra dollop of cream for good measure

As long as you make sure your bean stew contains these three elements, it will be a success – even if you decide to switch things up a bit (see below for some ideas for how to adapt the recipe!).

A spoon taking a scoop of vegetarian bean stew from a bowl.

How to make creamy three bean stew

Step 1: Fry off the vegetables

Start by dicing your veggies, and adding them to a large saucepan. Cook them for a few minutes until they’re just starting to soften.

Diced vegetables being cooked in a saucepan.

Step 2: Add most of the remaining ingredients

We’re already at the ‘add everything else’ stage – this recipe really couldn’t get much simpler.

Add the beans and sauce ingredients to the pan, and leave everything to simmer for a little while, until the sauce has thickened nicely and the vegetables and beans are totally soft.

Three bean stew being cooked in a saucepan.

Step 3: Make it extra creamy

As a little finishing touch, I like to add one more little dollop of something to make it extra creamy. To be honest, there are lots of ingredients you could use for this purpose, which would all have pretty much the same effect:

cream
sour cream
Greek yogurt
cream cheese

Just be careful if you’re using the low fat version of any of these ingredients, as low fat dairy products can sometimes split and curdle in this kind of situation.

It’s best to stick to the full fat version if you can, or if you really want to use low fat, temper the ingredient first. To do this, mix a spoonful of your hot stew into the yogurt (or whatever you’re using) first, then add it all back into the pot. This helps to minimise the temperature shock, and reduces the risk of curdling.

A dollop of sour cream being added to a rich tomatoey bean stew in a saucepan.

The difference that one good dollop of sour cream had on my three bean stew was really pretty amazing:

It makes the whole thing so much more luxurious, and transforms a simple bean stew into something seriously tempting.

A bowlful of creamy vegetarian three bean stew topped with parsley and sour cream.

How to serve three bean stew

This stew already contains all the most important food groups, so there’s no need to serve anything alongside it if you don’t want to. Just a nice big bowl and a spoon are all you need.

Personally though, I think a bit of garlic bread or some crusty bread and butter are absolutely perfect for mopping up the bowl and adding a nice bit of crunch…

A hand using a piece of garlic bread to scoop up some three bean stew.

How to adapt the recipe

One of the best things about this recipe is that it’s endlessly adaptable – it’s such a good fridge clearer. I would be willing to bet that almost all of you could make this three bean stew entirely from ingredients you already have in the house.

Who doesn’t already have a cupboard full of random tins of beans? And a fridge full of veggies that could do with being used up?

Just chuck ’em all in – the more the merrier.

You could choose different vegetables, different beans, or adjust the sauce ingredients, and you’ll almost certainly still end up with a really tasty meal. In fact, it’s pretty fun if it ends up slightly different each time you make it.

Creamy Three Bean Stew

This creamy three bean stew is the ideal healthy comfort food – with fresh veg and three types of beans, in a luxurious creamy tomato sauce!

Course Main meal

Cuisine Mediterranean

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings

Calories 368kcal

Author Becca Heyes

Ingredients

1 tbsp oil
1 onion, sliced or diced
2 medium carrots, diced
3 cloves garlic, minced
1 medium courgette (zucchini), diced
~ 5 medium mushrooms, diced
400 g tin cannellini beans, drained (240g, or ~ 1 1/4 cups, when drained)
400 g tin black beans, drained (240g, or ~ 1 1/4 cups, when drained)
400 g tin kidney beans, drained (240g, or ~ 1 1/4 cups, when drained)
400 g (~ 1⅓ cups) tinned tomatoes
400 g (~ 1 1/3 cups) tin cream of tomato soup
1 tsp dried oregano
1 tsp black pepper
1 vegetable stock cube, crumbled
2 tbsp cream, cream cheese, sour cream or Greek yogurt (full fat versions)
Small bunch fresh parsley, chopped (optional)

Instructions

Heat a dash of oil in a large saucepan, and add the diced onion and carrot. Cook over a medium heat for a few minutes, stirring regularly, until the onion has softened slightly. Add the garlic, courgette and mushrooms, and cook for a further 5 minutes, until the vegetables are beginning to soften.
Add the three drained tins of beans, tin of tomatoes, and tin of tomato soup. Also add the oregano and black pepper, along with a crumbled stock cube (or just some salt, if you prefer).
Bring to a simmer, and cook for around 20-30 minutes, stirring occasionally, until the liquid has reduced to produce a thick sauce.
Add the cream, mix to combine, and serve warm, garnished with fresh parsley if desired.

Notes

Feel free to use different vegetables or different beans, depending on what you have in the kitchen.

It’s best to use full fat dairy products for cooking, as low fat varieties tend to split and curdle when added to heat. If you really need to use a low fat dairy ingredient, temper it before adding it to the stew. To do this, mix one spoonful of the hot stew into the low fat yogurt (or whatever it is), and stir it together. Then add it back into the stew. This reduces the temperature shock to the yogurt, and minimises the risk of curdling.