You all know that fava beans or foul medammas is my favorite Levantine meal, I can have it for breakfast, lunch, and dinner. But here's the thing, I like to switch up how I enjoy certain meals and this ~could~ offend someone but this is my Fava Bean and Chickpea Bake. Now, I wanted to call this dish a confit but an actual confit refers to the process of slow cooking and storing food in fat. Since the fava beans aren't completely sitting in olive oil (a source of healthy fats), I called it a bake instead.
I love how easy this recipe is and it's a very realistic lunch or dinner you can make for yourself in a short time frame. All you need to do is add fava beans, chickpeas, tomatoes, garlic, parsley, olive oil, salt, and lemon into a mini cocotte and allow it to bake. It's mess-free, which I think is the best part.
This is a great option for any vegans that want to switch up their meals and for anyone that is looking for more plant-based meals to incorporate into their lives. Remember, you do not need to be a vegan to enjoy more plants in your diet. In this bake you have approximately 14 grams of protein, so if you'd like to increase the protein, you can opt to adding feta on top of the bake once it comes out or use a bread that is higher in protein.
If you feel like this is too small of a meal, please add something on the side to make it more filling! I've enjoyed this with halloumi cheese and cucumbers on the side. It's always about doing what works best for you.
So grab a bread of choice that you like the most so you can use it to dip into your bean bake and let's get to cooking!
Yields: 1 Portion: 1 bowl
Prep time: 10 minutes
Cooking time: 1 hour
Total time: 1 hour 10 minutes
This recipe is dairy free and vegan. This can be easily gluten free by using a GF bread substitute.
Ingredients:
½ cup of fava beans
½ cup chickpeas
2 Campari tomatoes sliced into quarters or cherry tomatoes sliced in halves
3 cloves garlic thinly chopped
Extra virgin olive oil
Juice of ½ lemon
Salt to taste (roughly ½ tsp)
2 tbsp finely diced fresh parsley
Bread of choice
Instructions:
1. Preheat: Preheat the oven to 400.
2. Prep: Grab a cocotte and add in the fava beans, chickpeas, tomatoes, lemon juice, garlic cloves, and fresh parsley. Drizzle in 1/4 cup of olive oil. Salt to taste. Mix well and bake in the oven until beans have become "mushy" or tender.
3. Bake: Cover the cocotte and bake. 15 minutes into baking, take it out and add more olive oil if you'd like if it looks dry.
