Ingredients with Measurements:
- 1 pound of maccu (dried fava beans)
- 1 head of broccoli, chopped into small florets
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 cup of vegetable broth
- 1 cup of milk
- 1 cup of grated Parmesan cheese
- 1/2 cup of breadcrumbs
- 2 tablespoons of olive oil
- Salt and pepper to taste
Special Equipment Needed:
- Large pot
- Baking dish
- Mixing bowl
- Whisk
Step-by-Step Instructions:
1. Preheat the oven to 375°F.
2. Rinse the maccu and soak them in water for at least 8 hours or overnight.
3. Drain the maccu and place them in a large pot with enough water to cover them. Bring to a boil and then reduce the heat to low. Simmer for 1 hour or until the maccu are tender.
4. Drain the maccu and mash them with a fork or a potato masher.
5. In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté until translucent.
6. Add the chopped broccoli florets and sauté for 5 minutes or until tender.
7. In a mixing bowl, whisk together the vegetable broth, milk, and grated Parmesan cheese.
8. Add the mashed maccu, sautéed broccoli and onion mixture, and the milk mixture to the mixing bowl. Mix well.
9. Pour the mixture into a baking dish and sprinkle the breadcrumbs on top.
10. Bake in the preheated oven for 30-35 minutes or until the top is golden brown.
- Time:
Preparation time: 15 minutes (plus soaking time)
- Cooking time: 1 hour (plus baking time)
Temperature:
- Preheat the oven to 375°F.
Serving size:
- This recipe serves 6.
Nutritional information:
- Calories: 320
- Fat: 12g
- Carbohydrates: 35g
- Protein: 20g
- Fiber: 10g
Substitutions for ingredients:
- You can use canned fava beans instead of dried maccu.
- You can use chicken broth instead of vegetable broth.
- You can use any type of cheese instead of Parmesan cheese.
Variations:
- You can add chopped cooked chicken or ham for extra protein.
- You can add chopped sun-dried tomatoes for extra flavor.
- You can use different types of vegetables, such as zucchini or bell peppers.
Tips and Tricks:
- Make sure to soak the maccu overnight to ensure they cook evenly.
- Mash the maccu well to ensure a smooth texture.
- Use fresh broccoli for the best flavor and texture.
Storage Instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
- Reheat in the microwave or oven until heated through.
Presentation Ideas:
- Serve the Maccu and Broccoli Bake in individual ramekins for a cute presentation.
- Garnish with chopped fresh herbs, such as parsley or basil.
Garnishes:
- Chopped fresh herbs, such as parsley or basil.
Pairings:
- Serve with a side salad for a complete meal.
Suggested Side Dishes:
- Mixed green salad
- Roasted vegetables
- Garlic bread
Troubleshooting Advice:
- If the top of the bake is not golden brown, broil for a few minutes until it is.
Food Safety Advice:
- Make sure to cook the maccu thoroughly to avoid any risk of foodborne illness.
Food History:
- Maccu is a traditional dish from Sicily, Italy, made with dried fava beans.
Flavor Profiles:
- Creamy, savory, and slightly nutty.
Serving Suggestions:
- Serve hot as a main dish.
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