Roasted Broadbeans

These have to be one of the biggest surprises of my "low GI journey" thus far. I would never have predicted that I would like broad beans, or indeed that I would try- and like roasted broadbeans. I remember being vaguely apprehensive about even buying them, but nothing ventured, nothing gained. They appear to be more aimed at modern middle class mums looking to put something other than chips or muesli bars into their youngsters lunch box for school- billed as "lunch box Fava-rites". Oh dear. We get it. 

But 40 somethings on a low GI path can enjoy them too. They are actually a tasty snack as claimed. I've never been much of a one for a packet of crisps. Indeed, I'd buy something like that maybe once every five to ten years, but these are good for those moments when you need some crunch and salt. They even make an easy snack to slip into your bag to take to the movies, and to share with your unsuspecting, but immediately suspicious friend- who turned out to like them too. 

And they do seem moderately healthy. They are low GI. A good source of protein. The fat is probably a bit high, but given they're packaged in handy portion controlled 25 gram packets- that only gives you a modest 6.1 grams of fat. And I like that the ingredients are all those with names, not numbers.

 Even better, we're doing a good thing for the environment by eating them, as broad beans are one of the "green manure" crops used to fix nitrogen and replenish the soil after other crops have been grown.

And we get a tasty snack out of the deal too:

Even the dog likes them:

Please Sir may I have some more?

Broad Bean Felafel Fritters

My broad bean experimentation continued with another recipe from the same Sydney Morning Herald article (Caroline Velik, Spring Means Beans, 28/9/10). This time for Broad bean felafel fritters with minted yoghurt. I never got around to making the minted yoghurt as I had plenty of homemade cheese that I was experimenting with at this time.

These delicious fritters combine broad beans with chickpeas. Chickpeas are low gi and help to counteract the medium gi rating of the broadbeans, making these fritters a low gi treat.

I was Really Surprised at how much I loved these. They are absolutely delicious. I would love to make these for most of the year. Sadly the broad bean season is quite short, so I bought another kilo of broad beans today, so I can enjoy another batch of these soon. Best thing is my husband doesn't like chickpeas, has convinced himself that he doensn't like broad beans either, so I get to eat all of these without any competition.

Broad Bean Felafel Fritters

1kg fresh broad beans
400g tin chickpeas, drained and rinsed
1 cup loosely packed coriander (cilantro) leaves
1 cup loosely packed mint leaves
Sea salt and freshly ground black pepper
1 clove garlic, minced
1 tsp ground coriander
1 tsp ground cumin
1 red chilli, seeded and sliced
1/2 lemon, zest and juice
1/2 cup plain flour for dusting
Vegetable oil for frying

Remove broad beans from their outer shells. Bring a pot of water to the boil, add beans and cook for a couple of minutes until soft. Remove and drain. Peel off outer pod and set aside. Put beans and chickpeas in a food processor and pulse to combine.

Add coriander, mint, salt, pepper, garlic, spices, lemon zest and juice and pulse until finely chopped.

Use your hands to shape the mixture into 10-12 small patties, then lightly dust with flour to coat.

Heat oil in a large frying pan and cook fritters on both sides until lightly browned. Drain on paper towel and set aside. 

The picture suggestion in the original article just had the fritters, with minted yoghurt served with a rocket salad. I decided to make a wrap, with avocado, rocket, grape kumatos, and homemade soft cheese. It was fantastic. The fritters are so light and fresh tasting compared to regular felafels. Wonderful. These fritters are absolutely delicious. If you're trying to eat low GI or not. They're just delicious, my favourite sort of low GI experience- food that you'd choose to eat regardless.

Notes

The minted yoghurt was just 1 cup plain yoghurt, mixed with 2 tblsp shredded mint leaves.

These could be gluten free if you use a gluten free flour at the end, and using a gluten free wrap obviously. 

Broad beans 101- Smashed broad beans and baby peas

I don't know that I've actually eaten broad beans before this week. Not through any active decision. I'd never eaten them, didn't know what to do with them, and so I didn't search them out, but then they hardly sought me out either. And what if I have favism and don't know it yet? That would be particularly tragic, go on a low GI diet and die. But still, you have to take some risks in life.

 Somewhat surprisingly to me broad beans are a medium GI food (63), whereas almost every other bean seems to be very low GI.

There were three broad bean recipes in the Sydney Morning Herald this week. I made one of them today (Smashed broad beans and baby peas on brushcetta with ricotta and mint), and have another kilo of broad beans in the fridge waiting to make a second recipe. Luckily it turns out that I like broad beans, and they are really quite tasty. I fiddled with the recipe and used wholemeal pita chips, it was a really tasty weekend lunch, and felt frightfully good for me.  I topped it with my first ever batch of homemade cheese (that will be a post to come- it's quite delicious).

Broad beans are quite fun to pod, although like everything a kilo seems like a little too much fun for one day. It is however quite evocative of those rare times when I helped my mother shell peas as a child. The pods have a cool texture, all padded on the inside.

Podded, ready to cook

Just a few quick minutes in the pot and they're done

Then podding them for the second time is actually the most time consuming part of the whole process. Apparently you can eat them without this step, but this coarse grey covering does taste really quite unpleasant by itself, so it's worth it to spend the extra time and get rid of it.

And then you're left with beautiful green gems that - I forgot to photograph! But you can see them here, mixed with the baby peas (GI 48).

I did want to rotate that photo, but can't today for some reason.