Creamy Fava Soup - Authentic Sardinian Recipe - Obìa Olive Oil

Creamy Fava Soup - Authentic Sardinian Recipe

Fava beans, also known as broad beans, are a popular ingredient in Sardinian cuisine. They have been a staple in the region for centuries and are enjoyed in various dishes. 

Fava Beans Shine in Sardinia

In Sardinia, fava beans are widely used in traditional recipes due to their versatility and delicious taste. They are a key ingredient in dishes like "favata," a thick stew made with fava beans, cardoons, and tomatoes. Fava beans are also often paired with pecorino cheese and pancetta, creating a flavorful combination that is loved by locals and visitors alike.

Health Benefits of Fava Beans

Fava beans are not only delicious but also packed with nutrients that offer several health benefits. Here are some of the key health benefits associated with fava beans:

  •   Rich in Fiber: Fava beans are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy weight.

  •  High in Protein: Fava beans are a good plant-based source of protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle growth, repair, and overall health.
  • Abundant in Vitamins and Minerals: Fava beans contain essential vitamins and minerals such as folate, manganese, iron, and potassium. These nutrients support various bodily functions, including red blood cell production, bone health, and electrolyte balance.

  • Antioxidant Properties: Fava beans are rich in antioxidants, including lutein. Antioxidants help protect the body against oxidative stress and may contribute to overall well-being.

The Blue Zone and Longevity

Sardinia is one of the regions known as a "Blue Zone," where people live exceptionally long and healthy lives. The concept of Blue Zones was popularized by author Dan Buettner, who identified areas with high concentrations of centenarians. While genetics play a role, lifestyle factors such as diet, physical activity, and social connections also contribute to longevity. The Mediterranean diet, which includes fava beans as a prominent ingredient, is often associated with the health and longevity observed in Blue Zones.

In summary, fava beans are popular in Sardinia due to their versatility and taste. They offer numerous health benefits, including being a good source of fiber, protein, vitamins, minerals, and antioxidants. The inclusion of fava beans in the Mediterranean diet, which is prevalent in Blue Zones like Sardinia, may contribute to the longevity and well-being of the local population.

Creamy Fava Bean Soup

Creamy Fava Bean Soup

Prep time

10 min (Plus overnight soaking)

Cook time



4 pers






  • 16 oz dried peeled Fava Beans
  • 1 Yellow Onion Finely Diced
  • Obìa Extra Virgin Olive Oil
  • 2 Cloves Garlic Crushed
  • 1 Bay Leaf
  • 1 Bouillon Cube (or Broth)
  • 5 tbsp fine semola flour
  • Salt & Pepper to Taste


Step 1

Rinse and soak the fava beans overnight (or at least 12 hours)

Step 2

Finely dice onions and crush the garlic cloves. In a medium pot, heat up 2-3 tbsp of EVOO (Extra Virgin Olive Oil) over medium heat.

Step 3

Sauté onion until transluscent. Add garlic.

Step 4

Drain the fava beans and add to the pot, stirring well to cover them in the olive oil and mix with the onions.

Step 5

Add enough water + boullion cube (or broth) to cover about 1 inch above the fava beans.

Step 6

Let simmer for 40 minutes, stirring occasionally and adding water as needed.

Step 7

Slowly stir in semola flour 1 tbsp at a time until thickened. Salt and pepper to taste. Finish with a drizzle of extra virgin olive oil and serve with toasted sourdough bread.

Sardinian Fava Soup with Sourdough Bread

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