Equipment
Ingredients
Fava Bean Salad
- 1810 g fava beans
- 2 scallions, finely chopped
- 230 g pecorino toscano, diced
- 10 g oregano, crushed
- 10 g parsley, finely chopped
- 30 ml extra virgin olive oil
- 15 ml white wine vinegar
- 15 ml dry white wine
- 1 g chili flakes
- 5 g fine sea salt
- 2 g freshly ground black pepper
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 469 kcal
- Protein
- 32 g
- Carbohydrates
- 54 g
- Fat
- 19 g
- Fiber
- 23 g
- Sugar
- 28 g
- Sodium
- 1149 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 1036 mg
- Calcium
- 309 mg
- Iron
- 5.6 mg
- Magnesium
- 102 mg
- Phosphorus
- 393 mg
- Zinc
- 3.1 mg
- Vitamin A
- 64 mcg
- Vitamin C
- 14 mg
- Vitamin E
- 4.3 mg
- Vitamin K
- 163 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.40 mg
- Riboflavin
- 0.88 mg
- Niacin
- 6.9 mg
- Folate
- 452 mcg
- Water
- 226 g
- Alcohol
- 0 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Bring a large pot of salted water (about 4 liters) to a rolling boil. Shell the fava beans. Have a large bowl of ice water ready. Blanch the shelled fava beans in the boiling water for 30 seconds. Immediately transfer the blanched beans to the ice bath to stop the cooking process.
To remove the outer skin, pinch each bean with your thumb and forefinger or slit the skin with a knife if the beans are mature. You should have about 4 cups of prepared beans.
In a bowl, combine the prepared fava beans, finely chopped scallions, diced Pecorino Toscano, crushed oregano, chopped parsley, white wine, and white wine vinegar.
Drizzle the salad with extra-virgin olive oil and season with salt, freshly ground black pepper, and chili flakes (if using) to taste. Serve immediately or allow flavors to meld for 15 minutes. Serve with crusty bread and extra olive oil for dipping.
Chef's Notes
- Select young fava beans for the best texture.
- The quality of the olive oil significantly impacts this recipe; use a high-quality extra virgin olive oil.
- For a more substantial salad, add other vegetables like cherry tomatoes.
Storage
Refrigerator: 3 days — Store in an airtight container in the refrigerator.
Troubleshooting
Fava beans are tough
Cause:
Prevention:
Salad tastes bland
Cause:
Prevention:
Cultural Context
Fava beans are a staple in Mediterranean cuisine, and this salad reflects the freshness and simplicity of this regional cooking style.
