Lemon Herb Parmesan Roasted Fava Beans
These Lemon Herb Parmesan Roasted Fava Beans are a crispy, protein-packed snack with zesty lemon and savoury Parmesan. Perfect for a vegetarian, high-fibre, and heart-healthy diet, they make for a delicious snack.
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- High-Protein
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- High in Fibre: Helps regulate blood sugar levels and supports digestion.
- Low Glycemic Load: Protein, fibre, and healthy fats work together to prevent sugar spikes.
- Healthy Fats: Olive oil and Parmesan cheese contribute to better insulin sensitivity.
- Portion-Controlled: Keeps snacking in check to prevent excessive carb intake.
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Equipment
- Baking sheet
- Mixing bowl
- Zester
Ingredients
- Fava beans (canned, rinsed & drained) 1 cup
- olive oil 1 ½ tsp
- oregano (dried) ½ tsp
- thyme (dried) ¼ tsp
- garlic powder ¼ tsp
- salt ¼ tsp
- pepper (ground) ¼ tsp
- lemon (zested) ½
- lemon juice ½ tsp
- Parmesan cheese (grated) 1 tsp
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Cooking Tips
- For Extra Crispiness: Pat the fava beans completely dry before roasting to remove excess moisture.
- Even Roasting: Shake the pan halfway through cooking to ensure all beans cook evenly and get crispy.
- Air Fryer Method: Cook at 375°F (190°C) for 15-20 minutes, shaking the basket halfway through for a faster, crunchier result.
- Flavour Boost: Add smoked paprika, cumin, or chili flakes for extra depth and a hint of spice.
- Vegan Alternative: Swap Parmesan for nutritional yeast or omit it entirely for a dairy-free version.
- Storage Tip: Keep leftovers in an airtight container at room temperature for up to 2 days to maintain crispiness.
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Instructions
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Pat fava beans dry with a paper towel to ensure they roast up crispy.1 cup Fava beans
- In a bowl, toss the fava beans with olive oil, oregano, thyme, garlic powder, salt, and black pepper until well coated.1 ½ tsp olive oil, ½ tsp oregano, ¼ tsp thyme, ¼ tsp garlic powder, ¼ tsp salt, ¼ tsp pepper
- Spread the beans evenly on the prepared baking sheet and roast for 25-30 minutes, shaking the pan halfway through, until golden and crispy.
- Remove from the oven and immediately toss with lemon zest, lemon juice, and Parmesan.½ lemon, ½ tsp lemon juice, 1 tsp Parmesan cheese
- Let cool slightly before enjoying—they get crispier as they cool!
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FAQ
Can I use fresh or dried fava beans instead of canned?
Yes! If using fresh, blanch and peel them first. If using dried, soak and cook them until tender before roasting.How long do these stay crispy?
They are best enjoyed fresh but can stay crispy for about 1-2 days if stored in an airtight container.Can I make this in an air fryer?
Yes! Air fry at 375°F (190°C) for about 15-20 minutes, shaking the basket halfway through.Is this recipe gluten-free?
Yes, all ingredients are naturally gluten-free.Can I double the recipe?
Absolutely! Just spread the beans in a single layer on the baking sheet to ensure they roast evenly.
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Nutrition
Per serving
Calories: 133.5kcal
Carbohydrates: 20.2g
Fiber: 5.7g
Sugar: 2.3g
Fat: 3.6g
Saturated Fat: 0.6g
Trans Fat:
Protein: 7.1g
Nutrition Facts
Lemon Herb Parmesan Roasted Fava Beans
Serving Size
0.33 cup
Amount per Serving
Calories
133.5
% Daily Value*
Fat
3.6
g
6
%
Saturated Fat
0.6
g
4
%
Cholesterol
0.3
mg
0
%
Sodium
304
mg
13
%
Potassium
282.5
mg
8
%
Carbohydrates
20.2
g
7
%
Fiber
5.7
g
24
%
Sugar
2.3
g
3
%
Protein
7.1
g
14
%
Vitamin C
15.5
mg
19
%
Calcium
54.2
mg
5
%
Iron
1.7
mg
9
%
Magnesium
41.5
mg
10
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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