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maltatoday, SUNDAY, 23 APRIL 2017 35 BY GABY HOLLAND THE broad bean or fava bean (ful in Maltese) is a member of the leg- ume family and a species of flow- ering plant in the vetch and pea family Fabaceae. Fava beans have been found in the earliest human settlements and probably originat- ed in the Near East before spread- ing to Europe. Broad beans are pretty hardy and adaptable. They grow in most soils and climates. They're a great source of protein, fibre and car- bohydrates, as well as vitamins A, B1 and B2. Broad beans are also rich in both folate and B vitamins, which are needed for nerve and blood cell development, cognitive function and energy. The fruit is a broad, leathery, green pod around 5-10cms long with a dense, downy interior. The pod is generally discarded (although may be eaten when cooked) and the beans are re- moved from their pods much like you would when shelling peas) by running a finger up the seam of the pod, splitting it open and re- moving the beans. There are about four to five beans per pod. Broad beans make their appear- ance in March up until May or June. It is best to buy broad beans as fresh as possible, when their pods are firm and crisp. Avoid any that feel soft, with pockets of air inside. At the beginning of the season the new beans are small, tender and sweet tasting making them perfect for eating raw in salads without the need to pop them out of their second skin. The older beans tend to become tougher and taste more like dried pulses. Once cooked however they are still as delicious. You would need to re- move them from their second skin (which is a chore but well worth the extra effort). Broad beans may be used in many ways, kusksu being one of my fa- vourite dishes. Also delicious are mashed freshly boiled broad beans with a squeeze of fresh lemon juice and a hint of garlic and piled onto toasted Maltese bread for an easy summery starter. They are also good for flavouring meat stews or lamb dishes. Lemon, mint, crispy bacon, anchovies and pecorino all make perfect companions. Fun facts In Portugal and Spain a Christ- mas cake called bolo rei in Portu- guese and roscón de reyes in Span- ish (King's cake) is baked with a single fava bean inside. Whoever eats the slice containing it, is sup- posed to buy next year's cake. A similar tradition exists in France, where the fève (originally a dried bean, but often now a small china or metal trinket) is placed in the galette des rois; the person who finds it in their slice becomes the king or queen of the meal, and is often expected to serve the other guests with drinks. European folklore also claims that planting beans on Good Fri- day or during the night brings good luck. In ancient Greece and Rome, beans were used in voting; a white bean was used to cast a yes vote, and a black bean for no. Fava beans have been found in the tombs of Egyptian rulers. The fava bean was very popular in the ancient Greece. However, Greek philosopher Pythagoras believed that fava bean contains souls of dead people. He, and all of his followers, excluded fava bean from their diet. Fine food of the week Food Ingredients • 140g broad beans, shelled • 4 young (small and narrow courgettes) • 4 new potatoes • 1 spring onion, finely chopped • Handful mint • Handful parsley, chopped • 1 tbsp wholegrain mustard • 2 tbsp extra virgin olive oil • 1 lemon, juice and zest • Salt and pepper • 1 tsp sugar • 100g ricotta, crumbled • ½ cup fresh peas Recipe of the week Broad bean salad with potatoes and courgettes For the love of the Fava bean By Gaby Holland Method 1. Boil the potatoes until ten- der. Peel and chop into bite size pieces. 2. Cut courgettes into thin discs. 3. Prepare the dressing by whisking the olive oil, lem- on juice, sugar, mustard and salt and pepper. 4. Mix the beans with the po- tatoes, courgettes and fresh peas. 5. Add the chopped spring onion and the herbs. 6. Place in a salad bowl and add the dressing and the ricotta. 7. Toss well and serve.