Equipment
Ingredients
Main
- 2720 g fava beans, in pods
- 115 g parmesan cheese, broken into bite-size chunks
- 3 g mint, minced
- 3 garlic, minced
- 120 g almonds, lightly toasted
- 5 ml lemon juice
- 45 ml olive oil
- 2 g salt
- 1 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 989 kcal
- Protein
- 71 g
- Carbohydrates
- 128 g
- Fat
- 38 g
- Fiber
- 55 g
- Sugar
- 64 g
- Sodium
- 704 mg
- Saturated Fat
- 8 g
- Monounsaturated Fat
- 21 g
- Polyunsaturated Fat
- 7 g
- Cholesterol
- 20 mg
- Potassium
- 2521 mg
- Calcium
- 679 mg
- Iron
- 12.1 mg
- Magnesium
- 320 mg
- Phosphorus
- 1225 mg
- Zinc
- 8.6 mg
- Vitamin A
- 177 mcg
- Vitamin C
- 26 mg
- Vitamin D
- 0.1 mcg
- Vitamin E
- 17.3 mg
- Vitamin K
- 286 mcg
- Vitamin B6
- 0.8 mg
- Vitamin B12
- 0.3 mcg
- Thiamin
- 0.96 mg
- Riboflavin
- 2.42 mg
- Niacin
- 16.5 mg
- Folate
- 1023 mcg
- Water
- 507 g
Sources: USDA FoodData Central
Method
Bring a large pot of water to a boil at 100°C (212°F).
Shell the fava beans and cook them in the boiling water for 2 minutes.
Drain the beans and immediately submerge them in cold water to stop the cooking process.
Remove the tough outer skin from each individual bean by squeezing gently.
Combine the peeled beans, parmesan chunks, minced mint, minced garlic, and toasted almonds in a mixing bowl.
Pour in the lemon juice and olive oil, then season with salt and black pepper.
Toss the ingredients gently, cover, and let the salad marinate at room temperature overnight.
Chef's Notes
- For the best flavor, use fresh, plump fava beans. If using frozen, ensure they are fully thawed before blanching.
- Don't skip the blanching and shocking step; it ensures the beans are tender-crisp and bright green, and makes them easier to peel.
- Toasting the almonds is crucial for unlocking their nutty aroma and flavor. Watch them closely as they can burn quickly.
- The marinating time is essential for the flavors to meld. If you're short on time, allow at least 30 minutes at room temperature, but overnight is ideal.
- Taste and adjust seasoning before serving. The saltiness of the parmesan can vary, so it's important to check the balance of salt and pepper.
Storage
Refrigerator: 2 days — Keep in an airtight container.
Troubleshooting
Beans are mushy or falling apart
Cause: Overcooked during the blanching stage
Fix: Cannot be fixed
Prevention: Ensure the blanching time does not exceed 2 minutes and shock in ice water immediately.
Cultural Context
Fava beans, also known as broad beans, have been cultivated since ancient times and are a staple in Mediterranean and Middle Eastern cuisines. This vibrant salad highlights the bean's fresh, slightly sweet flavor, enhanced by classic Mediterranean ingredients like olive oil, lemon, and mint.
