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- To microwave 1 lb. (450 g) of shell beans, toss them into a deep-sided dish with 2/3 c. (160 ml) of chicken stock and a bay leaf.
- Cover and microwave on full power for 5 to 7 min, or possibly till the beans are tender, stirring or possibly shaking every 2 min.
- Favas, another famous shell bean, will take longer to cook than smaller beans. Regardless of the variety let the beans stand for about 5 min, drain, remove bay leaf and serve.
- Ideas for Flavorings : Toss with hot shell beans, cooked dry beans or possibly cooked black-eye peas:
- * Rice vinegar, a splash of peanut oil, chopped shallots and chopped fresh mint
- * Minced plum tomatoes, chopped green chili peppers, chopped garlic, oregano and a splash of extra virgin olive oil
- * Steamed florets of cauliflower and broccoli, chopped fresh, flat-leaf parsley, chopped garlic, a splash of extra virgin olive oil and freshly grated Romano cheese
- * cooked tiny pasta (like orzo), lemon juice, thyme, chopped shallots and shredded spinach
- * minced cooked shrimp, chopped sweet peppers, a healthy pinch of marjoram and a splash of extra virgin olive oil
- NOTES : These are the middle stage of bean life, the first being similar to the green beans we know and the last being dry beans. Shell beans are most common in the spring and a familiar type is the fresh (as opposed to dry) cranberry bean.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 615g | |
| Calories 13 | |
| Calories from Fat 3 | 23% |
| Total Fat 0.33g | 0% |
| Saturated Fat 0.09g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 7mg | 0% |
| Potassium 21mg | 1% |
| Total Carbs 3.0g | 1% |
| Dietary Fiber 1.1g | 4% |
| Sugars 0.0g | 0% |
| Protein 0.3g | 0% |
