How to cook fava beans: Tips to avoid bloating and gas
Are you worried that after eating fava beans your stomach will feel like a balloon? The unpleasant ailments associated with consuming legumes are normal, but you can prevent embarrassing situations by remembering a few tricks. Since I started using them myself when preparing fava beans, I no longer worry about bloating or gas.
6 June 2024 14:56
Fava beans can cause bloating and gas. This is due to the oligosaccharides contained in the seeds, which are not digested by intestinal bacteria. It's worth remembering to not overdo the number of fava beans consumed—it's best to stick to an amount equivalent to a cup at a time. Notably, the unpleasant ailments associated with consuming fava beans can be avoided or minimized by using a few methods.
How to cook fava beans so they don't cause bloating?
The proper preparation method is the key to avoiding bloating and gas after eating fava beans. If you decide to cook the beans, first soak the seeds. Pour hot water over them and let them sit for an hour. Only after this can you proceed to cook them.
Boil fresh water with sugar (sugar will enhance the flavour of the fava beans; a flat teaspoon per litre of water is enough), and then add the soaked fava beans to the boiling water. Remember that there should be twice as much water as beans, and the seeds should float freely in it. If they are young, they need to be cooked for about 6 minutes, while older ones may require 10 to even 15 minutes of cooking. Importantly, cook the fava beans uncovered (for the first 15 minutes). Most bloating-inducing substances are volatile and will "evaporate" along with the steam.
It is very important not to overcook the fava beans—you can recognize the ready seeds when the skin is wrinkled. At the end of cooking, add salt to taste.
However, this is not the end of the golden tips for cooking fava beans. To avoid embarrassing problems like bloating and gas, take advantage of the benefits of well-known herbs and spices. When cooking fava beans, adding (for 1 litre of water) a sprig of fresh dill, a teaspoon of caraway seeds, or a few sprigs of summer savoury is good. Bay leaves can also be helpful. Avoiding bloating and gas can also be achieved by not eating the skins, although they contain the most beneficial substances.
The quality of the product also matters. When shopping, pay attention to both the appearance of the fava beans and the packaging method. The seeds should be hard, smooth, and green. If you see dark spots and the smell of the fava beans is unpleasant and very strong, it's better to skip the purchase. Buy seeds in bulk—it's easier to inspect them that way. If you buy fava beans in a bag (as they are most often sold), transfer them to a paper bag or glass container at home.
