Folate,  is one of the B vitamins, distinct forms of which are known as folic acid, folacin, and vitamin B_9, is necessary for the production and maintenance of new cells, for preventing changes to DNA etc.

Folates occur naturally in many foods. Raw mature fava beans are 11% water, 58% carbohydrates, 26% protein, and 2% fat. Fava beans contain numerous essential nutrients in high content – folate and dietary minerals, such as manganese, phosphorus, magnesium, and iron have considerable content, B vitamins have moderate to rich content.

I prepared this green sauce/curry for fava beans using coriander herb – herbs are plants with savory or aromatic properties that are used for flavoring and garnishing food, medicinal purposes, or for fragrances; coriander leaves are particularly rich in vitamin A, vitamin C and vitamin K, with moderate content of dietary minerals.

(Source of Information: Wikipedia)

The Recipe of  Vegetarian, Folate-Rich Fava Beans in Coriander Herb Sauce: 

Quantity of dried fava beans: 1 full small cup = approximate 125gm of fava beans

Soak the dried fava beans in water for overnight,

Peel off the outer thin layer of the fava beans.

• For coriander sauce or curry paste: Grind  slices of 2 big tomatoes,  sliced pieces of a generous handful of coriander leaves,  slices of 1 green chilli – for mild-pungent flavour (these chillies are small and extremely slender, having fresh pungent flavour) into thick sauce.
• Saute the coriander herb sauce in adequate quantity of warm, any mild-flavour vegetable-oil until it condenses to a reasonable extent, smidgen the mix with salt – according to preference of flavour, blend the mix with a cheese cube and ¼ tsp. of turmeric powder, add fava beans to the mixture, blend the mix with adequate quantity of water  – according to the consistency of curry/gravy you prefer; cook the curry until the curry  looses its raw flavour and the fava beans turn tender.

The delicious curry/gravy has the rich herb taste of coriander leaves with mixed flavor of cheese.

Serving size: Approximately 5

This vegetarian food recipe of nutritious, folate-rich fava beans in delicious coriander herb sauce is an all season food recipe for healthy meal.

For healthy meal enjoy this nutritious vegetarian fava beans curry/gravy in a balanced diet with:

• cooked rice (preferably kolam rice) or chapatti/whole wheat bread/multigrain bread

• raw vegetable salad: recipe of a simple and nutritious salad –  blend a handful slices of cabbage, slices of a medium tomato and  slices of half of a green capsicum, flavour the raw vegetable salad with a pinch of salt. Serving size – Approximately 2
• curd (preferably at room temperature)

A healthy meal for both summer and winter season, for lunch and dinner time; a nutritious kid-friendly meal which also serves as a  good option for healthy lunch box food.

                                                        Wishing You a Wonderful Day

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The Delicious,Vegetarian Food, Gravy Recipe of Nutritionally-Rich Fava Beans in Coconut Meat