Ful Nabed (Egyptian Bean and Vegetable Soup) and Sauteed Zucchini and Mushrooms
For the third night in a row, I had someplace I had to be just before or after dinner time, so once again I was looking for a quick, easy meal. I decided to go with an old favorite, Ful Nabed, a fava bean soup with carrots and tomatoes. If your carrots are fresh, you can have this ready in about 20 minutes:
2-3 cloves garlic, chopped
3 medium-large zucchini, halved and sliced 1/2 inch thick
2-3 cups sliced mushrooms
about 1/3 cup vegetable broth or water
basil
salt and pepper
In a non-stick wok or skillet, heat about 2 tbsp of the vegetable broth on medium-high and add the garlic. Let it cook for about 1 minute and add the zucchini, stirring to coat. Cover and cook about 5 minutes, adding a minimal amount of liquid as necessary to prevent sticking.
Uncover and stir the zucchini, letting the water evaporate a little and the zucchini to brown, just a little. This should take about 1 minute. Then add the mushrooms, a little more liquid, the basil, salt, and pepper, to taste. Cover and cook for about 2 more minutes, stirring frequently. Zucchini should be bright green and tender, but not mushy. The finished product looks like this:
2-3 cloves garlic, chopped
3 medium-large zucchini, halved and sliced 1/2 inch thick
2-3 cups sliced mushrooms
about 1/3 cup vegetable broth or water
basil
salt and pepper
In a non-stick wok or skillet, heat about 2 tbsp of the vegetable broth on medium-high and add the garlic. Let it cook for about 1 minute and add the zucchini, stirring to coat. Cover and cook about 5 minutes, adding a minimal amount of liquid as necessary to prevent sticking.
Uncover and stir the zucchini, letting the water evaporate a little and the zucchini to brown, just a little. This should take about 1 minute. Then add the mushrooms, a little more liquid, the basil, salt, and pepper, to taste. Cover and cook for about 2 more minutes, stirring frequently. Zucchini should be bright green and tender, but not mushy. The finished product looks like this:
This was so good that my daughter went back for seconds. And she always claims she hates zucchini!
Tags: vegan recipes vegetarian cooking food fat-free
Labels: gluten-free
posted by SusanV at 7:59 AM
3 Comments:
Ok, what's a "fava" bean -- and if you lived in an area full of folks like myself that has never heard of such a bean, what would you suggest to replace it with?
Thanks!
Hi Shawn! Well, I'm not good at definitions, so I stole this one from foodnetwork.com:
fava bean
fatback
fats and oils
fatty acids
fava bean
Fiorentina, alla
Flame Tokay grape
Florentine, à la
Definition: [FAH-vuh] This tan, rather flat bean resembles a very large lima bean. It comes in a large pod that, unless very young, is inedible. Fava beans can be purchased dried, cooked in cans and, infrequently, fresh. If you find fresh fava beans, choose those with pods that aren't bulging with beans, which indicates age. Fava beans have a very tough skin, which should be removed by blanching before cooking. They're very popular in Mediterranean and Middle Eastern dishes, can be cooked in a variety of ways and are often used in soups. Also called faba bean, broad bean and horse bean. See also beans.
---
I buy fava beans in cans at a Middle Eastern grocery store, but I've also seen them in the "ethnic" section of some supermarkets. I think if you can't find them, you could use red kidney beans or chickpeas to replace them. (I'd try the kidney beans.)
PS--I don't know where that part about "fatback fats and oils fatty acids" came from! I didn't mean to copy that! :-)
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