Fava beans have a long tradition in Mediterranean cuisine, dating back to 6000 BC. In fact, Italians credit the high-protein legume for saving Sicilians during a famine. Their reputation even gave them a starring role in the fairy tale Jack and the Beanstalk. Magical or not, you most certainly can benefit from the fiber, iron, antioxidants, and B vitamins found in this Old World favorite.

• Boil, spice, and mash the beans, then spread as you would hummus, or puree the cooked favas and mix into soups for a creamier texture
• Saute with other veggies like artichokes and peas, or with shrimp and thyme
• Roast them and eat like peanuts, or toss into a garden salad.

Preparation can be time-consuming — you’ll need to shuck and blanch fava beans to remove the shell and skin. But for a healthy choice that’s been around for millennia, the effort is worth it. Or look for fava beans in the can or salad bar at specialty and health food stores.