All “seed” foods – which include seeds, nuts, lentils, and dried beans, as well as peas, fava beans, runner beans, and whole grains – are good sources of iron, zinc, manganese, and chromium. Selenium is abundant in nuts, seafood, seaweeds, and seeds, especially sesame. This is one of my favorite late-springtime dishes, which I made regularly during my days in New York: Fresh Fava Beans, steamed, and tossed in some quality olive oil, lemon juice, salt and pepper, and shaved Parmegiano or Pecorino. You can also cook them off in some boiling, salted water, and then toss with your favorite al dente pasta, a little butter and cream, lemon juice, and salt/pepper. Simple but again, delicious. When you’re using fresh, local ingredients, you don’t need much dressing to showcase their great flavor!
Fava beans are nicknamed, “the meat for the poor” for their relatively high protein content in the vegetable world. Make sure you par-boil them for 30 seconds or so to make removing the “skin” easier. Once you’ve removed the skin, proceed with cooking. This extra step is well worth the effort.
