Crispy Roasted Mediterranean Fava Beans
A crunchy, satisfying snack featuring roasted fava beans and hemp hearts. Finished with a bright squeeze of lemon for the perfect savory bite.
Prep
5 min
Cook
25 min
Total
30 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
25 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
If you have leftover roasted beans, store them in an open container or a jar with a loosely fitting lid at room temperature so they don't get soggy.
Do these three things first
- 1Preheat your oven to 400°F and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F and line…
- 01
Preheat your oven to 400°F and line…
Preheat your oven to 400°F and line a baking sheet with parchment paper.
Tap card to mark done - 02
Drain and thoroughly rinse the fava beans
Drain and thoroughly rinse the fava beans. Spread them out on a clean kitchen towel or paper towels and gently pat them completely dry.
Tap card to mark done - 03
Transfer the dry beans to the baking…
Transfer the dry beans to the baking sheet. Drizzle with the olive oil, then sprinkle generously with sea salt, black pepper, and ground cumin. Toss well until every bean is lightly coated.
Look for: every bean is lightly coated
Tap card to mark done - 04
Spread the beans into a single layer
Spread the beans into a single layer. Roast for 20 to 25 minutes, gently shaking the pan halfway through, until the beans shrink slightly and become golden and crispy on the outside.
Look for: the beans shrink slightly and become golden and crispy on the outside
Tap card to mark done - 05
Remove from the oven and let them…
Remove from the oven and let them cool on the pan for 10 minutes. They will continue to crisp up as they cool down.
Allow: 10 minutes
Tap card to mark done - 06
Finish with the lemon juice and hemp…
Finish with the lemon juice and hemp hearts, toss, and enjoy warm or at room temperature.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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