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This Mexican fava Bean soup or Sopa de Habas is another classic Lenten dish. The fava beans are cooked until tender then simmered with onion, jalapeño, tomato and cilantro. It is a comforting soup for a cold day or a perfect start to a Lenten meal.

This Mexican fava Bean soup or Sopa de Habas is another classic Lenten dish. The fava beans are cooked until tender then simmered with onion, jalapeño, tomato and cilantro.
Mexican Lent food is some of my favorite, because it’s when there are more vegetable dishes available like nopales, chicales, and lentejas. My family owns a restaurant in Mexico, which ironically is a steak house type of restaurant. There’s also a lunch buffet, and during Lent the buffet includes all sorts of veggie dishes.

This Mexican fava Bean soup or Sopa de Habas is another classic Lenten dish. The fava beans are cooked until tender then simmered with onion, jalapeño, tomato and cilantro.

I guess it’s kind of funny that I crave Lenten dishes, since now I don’t eat meat anyway. Some of my other favorite Lenten dishes that I’ve successfully veganized are capirotada, cauliflower fritters, vegan shrimp cocktail, cauliflower ceviche, and aguachile. What are some of your favorite Lent dishes?

The Recipe: Mexican Fava Bean Soup (Sopa de Habas)

  • The consistency of this soup can be creamy or chunky. It’s up to you.
  • The fava beans are dried favas, not fresh.
  • You should be able to find them without a problem in your grocery store.
  • You could also make this recipe with chickpeas.
  • Adding nopales to this is another popular way to eat this soup

This Mexican fava Bean soup or Sopa de Habas is another classic Lenten dish. The fava beans are cooked until tender then simmered with onion, jalapeño, tomato and cilantro.

This Mexican fava Bean soup or Sopa de Habas is another classic Lenten dish. The fava beans are cooked until tender then simmered with onion, jalapeño, tomato and cilantro.

Mexican Fava Bean Soup (Sopa de Habas)

4.75 from 4 votes
Print Pin Rate
Total Time: 1 hour 30 minutes
Servings: 4 Servings
Calories: 236kcal
Author: Dora S.

Ingredients

  • ½ lb. Dried shelled fava beans, cleaned and rinsed
  • 2 Sprigs of cilantro
  • ½ Yellow Onion, peeled
  • 1 cup Diced yellow onions
  • 2 Garlic cloves, minced
  • 1/2 - 1 Jalapeño, minced
  • 3 Roma tomatoes, diced

Garnish:

  • 1 Toasted chile pasilla
  • 1/2 cup Diced tomato

Instructions

  • If possible soak the fava beans overnight.
  • The following day, place fava beans in a large pot and cover with water. Add cilantro sprigs and half onion. Bring to a simmer and let cook for 50 min. to an hour or until fava beans are soft and falling apart. (Or cook in instant pot set to manual, high pressure for 20 min.)
  • While the fava beans are cooking, set a large sauté pan to medium heat. Add ¼ cup of water and add diced onions. Let onion cook for 3-4 minutes until tender and translucent.
  • Add minced garlic and jalapeño and let cook for 2 more minutes. If onion begins to stick add a little more water or veg stock to the pan.
  • Add diced tomatoes and cook for 5-6 minutes or until tomatoes have broken down.
  • Once the fava beans are cooked, add the tomato mixture to the pot and simmer for 7-8 minutes. Season with salt and pepper.
  • Garnish with diced tomatoes and toasted chile pasilla

Notes

You can puree the soup for a smoother texture or leave it chunky. Cooked nopales are a great addition to this soup.

Nutrition

Serving: 1bowl | Calories: 236kcal | Carbohydrates: 42g | Protein: 16g | Fat: 1g | Sodium: 17mg | Potassium: 886mg | Fiber: 16g | Sugar: 7g | Vitamin A: 1145IU | Vitamin C: 14.7mg | Calcium: 87mg | Iron: 4.5mg
Nutrition Facts
Mexican Fava Bean Soup (Sopa de Habas)
Amount Per Serving (1 bowl)
Calories 236 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 17mg1%
Potassium 886mg25%
Carbohydrates 42g14%
Fiber 16g67%
Sugar 7g8%
Protein 16g32%
Vitamin A 1145IU23%
Vitamin C 14.7mg18%
Calcium 87mg9%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.

My husband said something to one of our friends that I can’t stop thinking about. He said, “ Dora isn’t vegan, she just eats vegan.” I guess he was referring to my one cheat day a week. (He’s asleep as I am writing this so I will have to ask him tomorrow what he meant.) In his mind, if I really was vegan I wouldn’t cheat at all. Yes, I cheat once a week. I know some of you animal lovers will be horrified at this, but I’m just not quite there yet in my transition into veganism.

Veracruz-style fava bean stew, fava beans braised in onion, garlic, tomato, olives, capers, and pickled jalapeños. It is spicy and comforting

I could sugarcoat it and tell you that going vegan is easy, it is not. Especially if you are a die-hard carnivore or cheese lover like me. There can be many obstacles, like an unsupportive family, difficult access to fresh fruits and vegetables, and not knowing how to cook. One of the things that is not talked about enough is that you have to completely change your mindset. We are so used to seeing meat and potatoes on our plate that when someone gives us a plate of only potatoes it feels like we are missing something. This is why it takes time to change. Some people can quit animal products cold-turkey and that’s great, but there’s also many of us who do better with a gradual approach. Lindsay from Happy Herbivore has a great mantra, “Progress not perfection,” and I try to live it out everyday.

Veracruz-style fava bean stew, fava beans braised in onion, garlic, tomato, olives, capers, and pickled jalapeños. It is spicy and comforting

Veracruz-style fava bean stew, fava beans braised in onion, garlic, tomato, olives, capers, and pickled jalapeños. It is spicy and comforting

As time has passed (this is my 3rd year being an imperfect vegan) the health benefits of going vegan or plant-based have become clearer and clearer. When I do eat animal products I feel pretty gross, and now, even though I became vegan for health reasons, every time I take a bite of an animal protein I can’t help think about the suffering of the animals.

Veracruz-style fava bean stew, fava beans braised in onion, garlic, tomato, olives, capers, and pickled jalapeños. It is spicy and comforting

So yes, Mr. Stone, I am vegan. I might not be a perfect one, and maybe I will never be, but I like to think that my imperfect veganism contributes to making this world a little better. I know my health is definitely better, and I know yours can be too.

Veracruz-style fava bean stew, fava beans braised in onion, garlic, tomato, olives, capers, and pickled jalapeños. It is spicy and comforting

What are some of the things you struggled with while transitioning to a vegan lifestyle? Do you have any tips and tricks for other newbies?

Now, onto…

The Recipe: Veracruz-Style Fava Bean Stew

I’m sure by now you’ve heard of fish cooked Veracruz-style. The fish is baked or braised in a sauce of onions, garlic, tomatoes, capers, olives, and pickled jalapeños, but since this is obviously a vegan blog I did not use fish for this recipe. Instead I made a hearty stew of dried fava beans Veracruz-style. It is comforting, spicy, tangy, and it pairs perfectly with rice.

The fava beans take about 40 minutes to cook and you do have to soak them overnight, so this recipe can take a little bit of time to prepare. If you cannot find fava beans or do not like them you can substitute with potatoes. Enjoy!

Veracruz-style fava bean stew, fava beans braised in onion, garlic, tomato, olives, capers, and pickled jalapeños. It is spicy and comforting

Veracruz-Style Fava Bean Stew

4 from 6 votes
Print Pin Rate
Prep Time: 1 day
Cook Time: 1 hour
Total Time: 1 day 1 hour
Servings: 4 servings
Author: Dora Stone

Ingredients

  • 1 cup Fava beans, dried
  • 1 tbsp. Vegetable oil, optional
  • 1 Onion, white, thinly sliced (julienned)
  • 3 cloves Garlic, minced
  • 1 can (14.5 oz) Crushed tomato
  • 1/2 cup Manzanilla olives, sliced
  • 1 tbsp. Capers
  • 1 tsp. Oregano, dried
  • 1 Bay leaf dried
  • 2 Pickled jalapeños chopped
  • 1 cup Vegetable stock or broth

Instructions

  • Place fava beans in a large pot and cover with water. Bring to a simmer and let cook for 40 minutes or until the beans are tender.
  • While the beans are cooking, heat oil in a large pot set to medium heat. Add onions and sweat for 3-4 minutes or until the onions are tender and translucent. Add the garlic and cook for 2 more minutes.
  • Pour the crushed tomatoes over the onions and simmer for 3 minutes.
  • Add the olives, capers, oregano, pickled jalapeños, and bay leaf. Mix well.
  • Drain the cooked fava beans and add them to the pot with the onion mixture.
  • Pour 1 cup of vegetable broth into the pot and simmer for 15 minutes.
  • Season to taste and serve with rice.

Notes

If dried fava beans are hard to find you can use potatoes instead.

 

Overwhelmed, is the only word I can use to describe what I feel right now. After Karina’s 1st birthday, Easter celebrations, a cold that hit almost all of us and doesn’t seem to go away, and spring break. I’m done. All I want to do is curl up in my bed and watch TV. Which is of course wishful thinking, because life doesn’t stop because mom feels overwhelmed and tired. So the show must go on, but now that Dylan is back in school we can get back to our weekly routine and this little neglected blog. These spring vegetable and hummus tostadas are a quick easy lunch for those days when you are feeling overwhelmed.

This vegan recipe for spring vegetable and hummus tostadas is a refreshing vegetable sauté with chopped mint and lemon zest on top of hummus

Even though it’s been a busy couple of weeks we are greatly enjoying spring. The weather doesn’t change much here, but the vegetables, oh the vegetables! Peas, pea shoots, asparagus, fava beans, spring garlic, artichokes….. I could go on and on. I get all of the vegetables I can get my hands on during this time, they’re so tender and fresh you can eat them with anything, yes, even tostadas.

Spring also brings back memories of working the line and having to shell thousands of peas and fava beans, prepping baby artichokes, and trimming fiddle head ferns for the spring menu. Believe me it was not our favorite task or season in the kitchen.

This vegan recipe for spring vegetable and hummus tostadas is a refreshing vegetable sauté with chopped mint and lemon zest on top of hummus

The Recipe: Spring Vegetable and Hummus Tostadas

Don’t you just love tostadas? I can top a  tostada with almost anything. Hummus is one of my favorite toppings because it’s so easy and doesn’t require heating up. I’ve done hummus and sliced cucumbers, hummus and roasted peppers, mashed avocado and salsa, and of course the classic refried beans.  In this case I’ve blanched and shocked spring vegetables then sautéed them with garlic, lemon zest, and some chiffonade mint. The tostada itself is a brand called Sanissimo, they are oven baked without oil. They are one of my favorite foods ever. So much, that every time I go to Mexico I mail a big box of tostadas to last me several months. I haven’t been able to find them in Orange County, but I know in other states like Texas they may be more readily available. You can get them online but for a huge price increase. The hummus can be home-made or store bought, and you can choose whatever type of hummus you prefer. Enjoy!

spring vegetable and hummus tostadas

Spring Vegetable and Hummus Tostadas

5 from 1 vote
Print Pin Rate
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 4 tostadas
Author: Dora Stone

Ingredients

  • 1 bu. Asparagus, stems, peeled
  • 1 lb. Fava beans, shelled
  • 1 cup Peas, frozen
  • 1 clove Garlic, minced
  • ½ tsp. Lemon zest
  • ½ tsp. Fresh mint , finely chopped
  • 1 tbsp. Olive oil, optional
  • 8 tbsp. Hummus
  • 4 Tostadas

Instructions

  • Bring a large pot of salted water to a boil.
  • Cut the tops off of the asparagus and cut the stems into ¼ inch rounds.
  • Fill a large bowl with ice and water.
  • Drop the asparagus into the boiling water for 3 min. Remove with a strainer into the bowl with icy water. Once the asparagus is cold remove from ice water and set aside.
  • Refill ice bowl and drop the peas into the boiling water and immediately take them out with a strainer into the icy water. Once the peas are cold, remove from ice water and set aside.
  • Refill ice bowl, and drop the fava beans into the boiling water for 2 min. Remove with a strainer into the bowl with the icy water. Once the fava beans cool down remove from ice water and peel to remove the whitish skin covering them.
  • In a large sauté pan over medium-heat, add the olive oil and heat. Add the garlic and sauté, stirring for 1 minute. Add all of the vegetables until they are coated with the oil and are warm.
  • Add the lemon zest and mint and stir. Remove from the heat.
  • Spread 2 tbsp. of hummus on each tostada and top with a generous amount of spring vegetables. Serve immediately.

Notes

I like to top my tostadas with salsa.