Fava beans are one of my favorite beans; they’re also probably the most underrated. It doesn’t help their reputation that they’re best known from Hannibal Lecter’s line in Silence of the Lambs where he boasts eating them alongside human liver and chianti. I promise this recipe has no liver or chianti. Well, you can add chianti if you’d like. But not liver. Not human at least.

Fava beans have a much meatier texture and flavor to them than most other beans. Because of this I think they’d be more appealing to meat eaters than a chickpea or cannellini bean. They’re also able to hold their own against the boldness of kale, olives, and capers in a way that most other beans wouldn’t. 

Fava Bean Salad

Prep time: 5 minutes

Cook time: 0 minutes

Ingredients(Makes 2 servings):

• 1 can cooked fava beans, drained
• 1/4 cup sliced black olives
• 3 Tablespoons capers
• 2 cups kale, wilted
• 1 Tablespoon olive oil(optional)

Method:

1. Combine all of the ingredients together in a large bowl.
2. Toss all of the ingredients together. Salt to taste if necessary. Serve cold or at room temperature.

Since olives and capers are traditionally brined, you don’t need to season the salad with salt or vinegar and still have a flavorful dish with just 4 or 5 ingredients.

This school year I’m doing something different. For the first time, I’m completely off of meal plan. That means I’m making every meal for myself, 3(who am I kidding? 5) times a day.

I did enjoy dropping into the cafeteria and piling up options from the salad bar from time to time, or bumping into friends to have dinner with. But this undoubtedly feels better for me. I feel comfortable grocery shopping and making meals for myself, even if half of those meals are made in a microwave and completely unphotogenic. And it’s still easy to eat meals with friends, just at different places.

There are times, however, when it’s inconvenient. Tuesday and Thursdays I have class all day. There’s simply no time to cook. Because of that, I usually make meals like this frittata the day before to heat up and serve when I’m in a rush—a much better option than fast food. While a traditional frittata is baked, this one is made entirely on the stovetop; it’s for no reason other than I hate moving things around, and this is easy enough that anyone can do it. . 

Stovetop Kale And Mushroom Frittata

Prep time: 5 minutes

Cook time: 20 minutes

Ingredients(Makes 3 or 4 servings):

• 12 medium eggs
• 3/4 cup mushrooms
• 1/2 an onion, diced
• 2 Tablespoons oil
• 1 cup chopped kale
• Salt to taste

Method:

1. In a large bowl, crack and beat the eggs. Set aside.
2. Heat the oil in a 9 or 10-inch frying pan with a lid over medium heat. Sauté the onions and mushrooms until both are cooked. Remove these from the pan briefly.
3. Put the pan back on the stove and pour in the beaten eggs. After 10 seconds or so, evenly distribute the mushrooms and onions throughout the batter.
4. Gently press the kale on top into the raw egg and put the lid on the pan.
5. Leave the frittata on the stove for 10 or 15 minutes undisturbed as it cooks. It will be ready when the egg in the center of the pan has set.
6. When cooked, remove the pan from the stove and gently jiggle it to unstick the frittata from the bottom. Move to a plate to cut and serve.

I get about 3 meals out of one pan. Frittatas are great because they work for any meal of the day. I’d happily eat this for all 3.

I’ve been getting a lot of questions on tempeh recently. I want to put all my thoughts into a post about it but until then you’ll only get recipes, which is pretty good considering half the time I eat tempeh it’s raw, cold from the fridge. I would not suggest eating it that way if it’s you’re first time; it would be a horrible, bland introduction to something that can be so tasty.

If tofu is soy chicken, tempeh is soy beef. It’s much firmer, earthier and has a chew to it. Naturally it’s a great vegetarian substitute for beef in Asian dishes, like beef and broccoli. Since broccoli was one of the three vegetables I liked growing up(the other being carrots and olives), beef and broccoli was what I always chose on Chinese take-out night. This recipe keeps all those same flavors and textures, but with whole food ingredients anyone can enjoy.

You can substitute rice vinegar in place of apple cider vinegar for a more traditional ingredient list. I like apple cider vinegar here because it replicates the sweet, fruity flavor of plum sauce common in Asian cooking.

Tempeh And Broccoli(inspired by Caitlin)

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients(makes 2 servings):

• 1 block of tempeh, diced
• 6 Tablespoons apple cider vinegar
• 1/4 cup plus 1 Tablespoon soy sauce(or wheat-free tamari)
• 2 Tablespoons agave nectar
• 1 Tablespoon sesame oil, preferably toasted
• 1/4 teaspoon chili powder
• 2 cups broccoli, steamed
• 1/2 onion, julienned
• 1 bell pepper, julienned(optional)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt

1. Combine the tempeh, apple cider vinegar, soy sauce, sesame oil, agave, and chili powder in a large pan and heat it on a burner set to medium-high.
2. Cook for about 5 minutes flipping once until the liquid thickens up like a sauce.
3. Add in the broccoli, onion, pepper, and garlic powder. Continue cooking over medium heat until the moisture has boiled off of the pan and the onions turn soft(about 5 minutes).
4. Remove from the heat and season with salt. Plate and serve hot.

When this is cooked the tempeh should be fork-tender with a sweet, nutty flavor and fall apart in your mouth. It’s a great introduction to a food that could become your best friend.