Buy Local, Eat Seasonal.
The Maltese broad bean (locally known as ful) is the star ingredient in many local dishes at this time of year.
Their vibrant colour represents spring cuisine beautifully. You will find them added to fresh soups, salads or whizzed to make a zingy dip. At Gozo In The House, Naomi and I experimented with our own version of a Broad Bean Dip by combining these super beans with local cheeselets for that extra moreish flavour. This dip is the perfect accompaniment to a light lunch or starter at dinnertime or even a healthy in-between-meal snack.
Happiness Is…Naomi Peeling Ful…
To make our broad bean dip we sourced ingredients from Tony Camenzuli’s Fruit and Vegetable Truck. An easy to like, jovial character who takes pride in his farming practices by committing to growing organic produce – another big tick from us!
If you happen to be in St Lawrenz, look or listen out for Tony’s truck, delivering fresh and seasonal produce from his fields.
broad beans are not only tasty but nutritious
As well as tasting delicious, these bright beans score well on nutrition stats, as an excellent source of:
- Plant-based proteins.
- Fibre to support digestion.
- Potassium to lower blood pressure.
- Folate to make red blood cells.
Before the eating part, there is fun to be had in the preparation, especially taking time to remove the broad beans from their outer jacket and reveal that gorgeous green bean. Eat the rainbow we say!
Time: 15 mins
- 3 cups of broad beans parboiled and peeled
- 6 small garlic cloves roasted
- 2 medium lemons (juiced)
- 1 fresh Gbejna (cheeselet)
- 2 tbsp olive oil
- 2 sprigs fresh mint
- 2 sprigs fresh parsley
- Season to taste
We suggest parboiling the broad beans. They are much easier to peel and lose the sour flavour. You can also roast the garlic for a deeper, fuller flavour, but neither are necessary. It’s a matter of taste!
Simply whiz up the ingredients in a blender, tasting and seasoning as you go. Enjoy with crisp Galletti as the perfect accompaniment to a sundowner .
Do you have a recipe to share? Email us at: teamGITH@gmail.com