food to glow

feel good food that's good for you

freekeh, broad beans, broccoli, thyme and soft cheese broth // food to glowWe are betwixt and between seasons up here in Scotland. It is allegedly spring – verging on summer – but no one told May.

This month has been cool, windy, and really rather disappointing. May is traditionally the time when we get flashes of summer, which is nice for most of us, but for students it makes exam revision rather more difficult than it should be. Whileย the rest of us may be daringly having coffee and croissants at pavement cafes, or swanning about the place showing off our newly shorn legs, students are cruelly forced inside, surrounded by a year’s worth of scrawled notes, and countless half-drunk cups of coffee. Or they should be at any rate. It is not infrequent to see groups of students sprawled in public parks, lying about with books and bought, carton-wrapped picnics; some of these studentsย may actually be completely prone using books as a kind of rudimental sunscreen. I should know. I did that myself in the mid-80s. ๐Ÿ™‚ But no such excuses for not studying in 2015.

purple sprouting broccoli // food to glowBut anyhow, at least we can warm ourselves up with soup. Spring soup. British purple sprouting broccoli is abundant and really lovely just now, so I thought I would show it off a little in this easy-prep but kind of fancy, soup. It’s more of a broth really, and uses the flavoured and viscous cooking water from the grain that accompanies the greens to thicken it all up rather nicely.

Iย have also used broad beans here because they are coming into season very soon and, like the spring onions of the previous post, they don’t get much love. At least not here in the UK. Also called fava, these podded beans are best known as Hannibal Lecter’s only known vegetable. But don’t let that gruesome factย put you off.

broad/fava beans // food to glowAfter many years of eyeing them with keen distrust I have finally warmed to these cozily-podded legumes. To be fair to them, the only times I have previously eaten them was when they were a bit past it, all dusty tasting and bitter. Or, still in their little sticky indigestible skins – eurgh. All the olive oil or Jerseyย butter in the world isn’t going to sort that out.

In a past life I had a custodial relationship with broad beans. Andrewย and I used to grow them on an allotmentย we shared with friends, where its main use was a nitrogen-fixer for the over-worked soil. None of us were too keen on them so would allow them to grow to triffid-like proportions before harvesting and attempting to eat them. Not to be recommended. Happily, I have discovered the delights of frozen young broad beans and have been using them in soups and pasta dishes ever since.

Rather than rootling around in the deep-freeze I am now starting to come across fresh very young broad beans in farm shops and supermarkets. Perhaps where you live they may even be available now as PYO. In any case, if you buy fresh beans, you can look forward to settling down to the meditative task of shelling and podding. It is oddly calming to set about unzipping the rather prim-looking grey-green beansย from their velvety jackets, boiling them up, and slipping them out of their inner coats to reveal chartreuse seeds. They will reward your efforts handsomely and deliver a host of valuable nutrients to boot. You will notice that I didn’t bother skinning my little beans. Although it is well worth doing, when very young these hardy little beans are just fine as is. The colour will be that much more vivid if you do go to the little effort though. I don’t do effort if I can get away with it.

broad/fava beans // food to glowNutrition Notes: Known also as fava, pigeon beans, Windsor beans and horse beans, broad beans are in the same botanical family as peas and alfalfa. Used extensively, and creatively, in Italian, Egyptian, Latin American and Chinese cooking, these temperate-climate beans areย good sources of protein, fibre, vitamins A and C, and decent sources of phosphorus, copper, potassium and iron. They are a particularly good source of folate.ย Some of these nutrients are lessened with cooking, but you will still take in useful amounts. In this recipe they get only a dip in warm broth so will retain much of what Nature has bestowed upon them. As a bonus broad beansย even contain levodopa (L-dopa), a chemical the body uses to make dopamine (a neurotransmitter associated with the brain’s reward and motivation system). So, if you cook them correctly (neverย eat raw) they can help make you happy and satisfied. Especiallyย if you have them in a soup with some lovely soft cheese, like I am doing for you today.

How do you like your broad beans? Or do you call them fava?

freekeh, broad beans, broccoli, thyme and soft cheese broth // food to glow

Freekeh, Broad Bean, Broccoli, Thyme and Soft Cheese Broth

  • Servings: 2
  • Difficulty: easy
  • Print

Making up the freekeh (or your chosen grain) in advance keeps the freekeh’s bite, and makes the resulting broth lighter and clearer too.ย Use fresh or frozen young peas if broad beans aren’t available, or youย don’t fancy them. xx

100g (1/2 cup) freekeh OR quinoa, or barley – instructions are for freekeh so adjust if using other grains

1 tbsp olive oil

500ml + (17.5 fl oz +) best vegetable stock – this is important

3 spring onions, thinly sliced; mainly the white portion

Handful of trimmed purple sprouting broccoli or young broccoli

Handul of podded young bread beans/fava – skinned if you like, or if they aren’t very small

1 tbsp young thyme leaves

Best quality soft cheese or goats cheese – I used Scottish crowdie cheese

1. Boil the freekeh in three times itsย volume inย salted water with the added oilย for eight minutes; drain and save the liquid. Rinse the grains. You will probably not use all of it but it is difficult to cook a smaller amount properly.

2. Bring the vegetable stock to a fast simmer and add the thyme, spring onions, beans, and broccoli andย simmer for two minutes., adding some of the freekeh liquid if you wish it to be thicker or have more liquid volume.

3. Spoon some cooked grains into serving bowls and add in the vegetable broth. Dot with small spoons of cheese and grind over some pepper. Serve as a light supper.

freekeh, broad beans, broccoli, thyme and soft cheese broth // food to glow

 

 

 

22 thoughts on “Freekeh, Broad Bean, Broccoli, Thyme and Soft Cheese Broth

  1. James Gielow says:

    That looks light and delicious! Thank you for sharing.

  2. J.A Lopez says:

    I found the food delicious even though i do not like the ingredients… but, I think i’ll try it…

  3. I am definitely going to try this recipe very soon! Looks and sounds delicious. Thanks for sharing! ๐Ÿ™‚

    1. And thank you for taking the time to comment. ๐Ÿ™‚

  4. Reblogged this on glamrockhippie and commented:
    Check this out! It looks delicious, not extremely difficult to make at all, and healthy! I cannot wait to try it! I’m reblogging to share with you all, spread the word about this wonderful fellow blogger, and to have the recipe someplace easy to find. If you try it, let me know what you thought!

  5. superfitbabe says:

    What a gorgeous recipe! I think freekeh is underrated ๐Ÿ˜›

    1. I love the texture and taste. But it can be pricey ๐Ÿ˜ฆ

  6. brockadcock says:

    Wow this looks great. I can’t wait to make it

  7. You’ve answered a few questions for me there: I knew broad beans were also known as fava beans, but I had wondered what pigeon beans beans were, so thank you ๐Ÿ™‚ I think I also need to try the young fresh beans, they look so good and so far from the large over cooked broad beans of my youth! The soup looks perfect ๐Ÿ™‚

    1. Because they are so hardy, and grow in so many countries, there are LOADS of names for them. It is a bit confusing! By neighbour grows them on his allotment so I looking forward to when his crop is up and I get to have a supply of those tiny, vivid-green beans. Over-cooked and old broad beans are a horror!

      1. Sadly, I think like so many lovely vegetables, they got a bad rap in our childhoods as a result of being cooked badly. Just think of all that overcooked mushy cauliflower and now look at it?! That’s why people need re-educating about fabulous vegetables, and, in this case, beans ๐Ÿ™‚

  8. Sฦกn says:

    tks for sharing recipe

  9. M@Home says:

    I have never seen purple broccoli before, not common in SA. Beautiful!

    1. In the UK we have many varieties of broccoli (all that cool weather). Purple Sprouting is my favourite, although I like the stems of the standard green, fat-headed broccoli – so sweet!

  10. Sally says:

    Broad beans for me – and having grown up with them from the garden maybe you get accustomed to their taste. There’s no way my Mother would have discarded their skins – too wasteful – so it wasn’t until adult-hood that skinning opened a new chapter of broad bean ness. I think they are one of those crops that needs to be eaten within hours of picking – like runner beans. PS Student home already and sunning in Dubai ๐Ÿ™‚

  11. Sydney says:

    This dish is gorgeous! I’ll have to try it:)

  12. recipesfromapantry says:

    I love your opening paragraph Kellie. Pinned this to one day try

  13. This looks so comforting Kelly. I love purple sprouting broccoli too.

  14. Oh, I love fava beans. Sadly I haven’t been able to find them here so I buy them dried from the US. We were in Morocco not too long ago and enjoyed them in several tagines. But this soup looks so springy and delicious, perfect for our rainy and cool weather. Now if I can find some sprouting broccoli.

  15. mscate says:

    Oh wow, the purple sprouting broccoli looks delicious! Broccoli is my favourite veggie. I used to grow broad beans back in Australia, they were like something from Jack and the beanstalk, throw seeds in the ground and these huge plants would grow!

    1. It just does hold, Barbara. It changes texture when it bakes too. No oiliness at all and it all goes quite light and “short”

If you have time, I would love to hear from you. Thanks so much!

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