Fava Bean Fennel Salad with Parmesan

You can never have too many main course recipes, so give Fava Bean Fennel Salad with Parmesan a try. This gluten free recipe serves 4 and costs $1.12 per serving. One portion of this dish contains approximately 23g of protein, 8g of fat, and a total of 359 calories. 142 people were impressed by this recipe. If you have fresh mint leaves, parmesan cheese, lemon juice, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Simply Recipes. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is great. If you like this recipe, you might also like recipes such as Fava Bean Salad with Fennel and Radish, Fava Bean and Fennel Risotto, and Potato Salad With Fava Beans And Fennel.

Servings: 4

 

Ingredients:

2-3 lbs fresh fava beans (also called broad beans), yielding about 1 1/2 to 2 cups shelled beans

Salt

1 small bulb fennel, thinly sliced (mandoline works well for this)

2 ounces Parmesan cheese, thinly sliced

10 fresh mint leaves, thinly sliced (chiffonade by stacking leaves and rolling them into a cigar shape, cut thin slices from the end)

2 scallions (green onions), sliced

Extra virgin olive oil

Lemon juice

Freshly ground black pepper

Equipment:

bowl

slotted spoon

frying pan

Cooking instruction summary:

Shell the fava beans outer pod: Fava beans need to be shelled twice, first before cooking to remove the outer pod, then after cooking, to remove the tough membrane around the bean. To remove the outer pod, work over a large bowl and squeeze the bean with your fingers, bending the pod so that when it snaps, the bean inside shoots out into the bowl. Remove all the beans from their pods. Boil the beans: Add the beans to 2 quarts of boiling, salted water. Simmer the beans for a few minutes, until just tender. Remove outer peel: Use a slotted spoon to remove the beans from the pan and plunge into a bowl of ice water to stop the cooking, and to shock the beans into a bright green color. Let the beans sit in the ice water for a minute or two, then drain them and remove the outer peel. Combine salad ingredients: In a bowl combine the freshly peeled and cooked fava beans, the sliced fennel, and onions. Drizzle extra virgin olive oil over the mixture, sprinkle with salt and pepper, and toss to coat. Squeeze some lemon juice over the the salad (about a tablespoon), add the Parmesan and mint, and toss to mix. Garnish with fennel fronds and/or mint sprigs.

 

Step by step:


1. Shell the fava beans outer pod: Fava beans need to be shelled twice, first before cooking to remove the outer pod, then after cooking, to remove the tough membrane around the bean.

2. To remove the outer pod, work over a large bowl and squeeze the bean with your fingers, bending the pod so that when it snaps, the bean inside shoots out into the bowl.

3. Remove all the beans from their pods.


Boil the beans

1. Add the beans to 2 quarts of boiling, salted water. Simmer the beans for a few minutes, until just tender.

2. Remove outer peel: Use a slotted spoon to remove the beans from the pan and plunge into a bowl of ice water to stop the cooking, and to shock the beans into a bright green color.

3. Let the beans sit in the ice water for a minute or two, then drain them and remove the outer peel.

4. Combine salad ingredients: In a bowl combine the freshly peeled and cooked fava beans, the sliced fennel, and onions.

5. Drizzle extra virgin olive oil over the mixture, sprinkle with salt and pepper, and toss to coat.

6. Squeeze some lemon juice over the the salad (about a tablespoon), add the Parmesan and mint, and toss to mix.

7. Garnish with fennel fronds and/or mint sprigs.


Nutrition Information:

Quickview
358k Calories
23g Protein
8g Total Fat
50g Carbs
67% Health Score
Limit These
Calories
358k
18%

Fat
8g
13%

  Saturated Fat
2g
19%

Carbohydrates
50g
17%

  Sugar
4g
5%

Cholesterol
9mg
3%

Sodium
319mg
14%

Get Enough Of These
Protein
23g
47%

Folate
260µg
65%

Fiber
14g
58%

Manganese
1mg
56%

Phosphorus
415mg
42%

Copper
0.64mg
32%

Magnesium
117mg
29%

Calcium
288mg
29%

Potassium
898mg
26%

Iron
4mg
23%

Vitamin K
21µg
20%

Zinc
2mg
19%

Vitamin B2
0.28mg
16%

Vitamin B1
0.24mg
16%

Selenium
9µg
14%

Vitamin C
11mg
13%

Vitamin B6
0.21mg
11%

Vitamin B3
2mg
11%

Vitamin A
389IU
8%

Vitamin B5
0.57mg
6%

Vitamin E
0.62mg
4%

Vitamin B12
0.17µg
3%

covered percent of daily need
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Food Trivia

One fast food hamburger may contain meat from 100 different cows.

Food Joke

Juan was driving down a country lane in his pickup when suddenly a chicken darted into the road in front of him. He slammed on his brakes, but realized that the chicken wasspeeding off down the road at about 30 miles an hour. Intrigued, he tried to follow the bird with his truck, but he couldn`t catch up to the accelerating chicken. Seeing itturn into a small farm, Juan followed it. To his astonishment, he realized that the chicken had three legs. Looking around the small farm, he noticed that ALL of thechickens had three legs.The farmer came out of his house, and Juan said, "Three-legged chickens? That`s astonishing!"The farmer replied, "Yep. I bred `em that way because I love drumsticks."Juan was curious. "How does a three-legged chicken taste?"The farmer smiled. "Dunno. Haven`t been able to catch one yet."

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