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Ingredients
- 200g soaked H&B fava beans (soak 200g, save the leftovers, if any, for another dish)
- 500ml water
- 1 tsp salt
To cook (per person)
- 8-10 cubes fava tofu
- 1 tsp cornstarch
- Pinch of sea salt
- 1 clove garlic
- 1/2 tbsp tamari
| Per | Serving |
|---|---|
| Energy (kcal) | 147 kcal |
| Fat | 6.7g |
| of which saturates | 0.9g |
| Carbohydrates | 11g |
| of which sugars | 1.7g |
| Fibre | 5.6g |
| Protein | 7.2g |
| Salt | 2.2g |
Step 1
Soak the fava beans in plenty of water for at least eight hours or overnight.
Step 2
After soaking, drain and rinse them several times, until the water runs clear.
Step 3
Measure 200g of the soaked beans and add to a high speed blender with the water and salt. Blend until very smooth, about one to one and a half minutes.
Step 4
Pour the blended mix into a non-stick saucepan, then gently heat on medium whilst constantly stirring with a spatula for around five to seven minutes. You want the texture to be almost mash potato-like/very thick.
Step 5
Once thick enough to scoop out easily, turn the heat off and pour/scoop into a small ceramic dish, medium food container or brownie pan. Smooth with the top with your spatula. Pop into the fridge for 45-60 minutes to firm up.
Step 6
Once firm, carefully upturn the tray or dish onto a chopping board and cut into 1.5-2cm cubed squares. Pop into a sealed container.
Step 7
When ready to eat, remove eight to 10 cubes per person, add 1 tsp cornflour and a pinch of sea salt to a bowl and toss the cubes so they get a nice even coating. Fry in a non-stick pan with olive oil until the cubes start to firm up and go crispy (about three to five minutes).
Step 8
Then add one crushed garlic clove and a touch more oil, fry that off, then add 1/2 tbsp tamari to the cubes (increase if frying more cubes) and let the liquid absorb for about one minute. Take off the heat, season to taste, adding a touch more tamari if needed.
Step 9
Load up into a power bowl with other pre-prepped ingredients and a creamy dressing to add even more plant protein to your weekly meals.
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