Guide to enjoying fava beans without the bloating blues

Fava beans are rich in vitamins and minerals. A valuable component is protein, which keeps you full for a long time. Therefore, they're often recommended even for those on a weight-loss diet. However, there is one drawback. Like all legumes, fava beans have flatulence-inducing properties. There are effective methods, though, to avoid stomach problems.

Fava beans are best bought in pods, which guarantees their freshness. However, you can find already shelled beans sold by weight at stalls much more frequently, which is also a good option. Just be sure to avoid fava beans in plastic bags that have been exposed to the sun because they spoil quickly. Choose packages stored in the shade and buy fava beans early in the morning.

Important!

Fava beans should be green and firm, without yellow or grey spots. Smaller beans are better, and the stems should not be orange or brown. After purchasing, fava beans should be stored in a paper bag or bowl in the refrigerator for a few days.

Before cooking, fava beans should be washed and checked for damaged seeds. When they are young, cook them in sweetened water for about 15 minutes and older beans for up to 30 minutes. Salt is added at the end of cooking. When the beans start to wrinkle, they are ready to eat. Avoid overcooking, as they lose their properties and flavour.

Fava beans contain oligosaccharides, which can cause bloating and gas. To avoid this, it's worth rinsing fava beans, covering them with hot water, and letting them sit for an hour before cooking in new water. You can add lemon juice, caraway, dill, or garlic. People with sensitive stomachs should avoid fava bean skins, which are hard to digest. It's also a good idea to pay attention to the quantity and eat no more than 200 millilitres of fava beans daily.