Bevy of Beans and Basil

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
56%
Bevy of Beans and Basil
40 min.
6
179kcal

Suggestions


Welcome to the vibrant world of plant-based cooking with our delightful "Bevy of Beans and Basil"! This colorful dish not only brings a burst of freshness to your table, but it's also packed with wholesome ingredients that are bound to impress. Perfect for vegetarians, vegans, and anyone seeking gluten-free options, this recipe embraces the true essence of healthy eating without sacrificing taste.

This dish features a medley of fava beans, Romano beans, and green beans, all blanched to retain their vibrant colors and crisp textures. Infused with fresh basil, sautéed garlic, and a hint of zesty lemon, every bite is a celebration of flavors that dance on your palate. In just 40 minutes, you can prepare a side dish that complements any meal or can be enjoyed on its own as a refreshing and nutritious snack.

With a moderate calorie count of just 179 kcal per serving, "Bevy of Beans and Basil" offers a hearty yet light addition to your meal plan. The combination of protein, healthy fats, and carbohydrates ensures a balanced dish that fuels your body and satisfies your cravings. Whether you're hosting a dinner party or simply looking for a quick and nourishing addition to your weeknight dinners, this dish is sure to steal the show. Get ready to indulge in a garden-fresh experience that’s not only delicious but also good for you!

Ingredients

  • 0.3 cup basil leaves packed
  • pound avarakkai / broad beans fresh shelled
  •  garlic cloves finely chopped
  • 2.5 teaspoons juice of lemon fresh to taste
  • 1.5 teaspoons lemon zest grated
  • tablespoons olive oil extra-virgin
  • 0.8 pound young romano beans fresh italian stemmed ( flat beans)
  • tablespoons water 
  • 0.5 pound turtle beans green trimmed halved

Equipment

  • bowl
  • frying pan
  • pot
  • slotted spoon

Directions

  1. Blanch fava beans in a pot of boiling well-salted water 1 minute, then transfer with a slotted spoon to an ice bath to stop cooking.
  2. Transfer favas with slotted spoon to a small bowl.
  3. Cook Romano beans in same pot of boiling water, stirring occasionally, until just tender, about 5 minutes, then transfer to ice bath to stop cooking.
  4. Drain well and transfer to a bowl.
  5. Cook green beans in same pot until just tender, 6 to 7 minutes, then transfer to ice bath.
  6. Add to Romano beans.
  7. Gently peel skins from fava beans (it's not necessary to peel edamame, if using), then add to other beans.
  8. Cut basil into very thin shreds.
  9. Cook garlic in oil with a rounded 1/4 teaspoon each of salt and pepper in a 12-inch heavy skillet over medium heat, stirring occasionally, 1 minute.
  10. Add beans, water, and zest and cook, stirring occasionally, until heated through. Stir in basil and 2 1/2 teaspoons lemon juice and remove from heat. Season with salt and additional lemon juice if desired.
  11. Serve beans warm or at room temperature.
  12. Beans can be cooked in boiling water 1 day ahead and chilled.

Nutrition Facts

Calories179kcal
Protein16.47%
Fat36.25%
Carbs47.28%

Properties

Glycemic Index
38
Glycemic Load
7.97
Inflammation Score
-7
Nutrition Score
11.651304431584%

Flavonoids

Eriodictyol
0.1mg
Hesperetin
0.3mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.08mg
Kaempferol
0.26mg
Myricetin
0.09mg
Quercetin
1.57mg

Nutrients percent of daily need

Calories:178.64kcal
8.93%
Fat:7.52g
11.57%
Saturated Fat:1.05g
6.54%
Carbohydrates:22.07g
7.36%
Net Carbohydrates:15.8g
5.74%
Sugar:3.31g
3.68%
Cholesterol:0mg
0%
Sodium:10.23mg
0.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.69g
15.37%
Folate:136.32µg
34.08%
Vitamin K:34.95µg
33.29%
Fiber:6.28g
25.11%
Manganese:0.47mg
23.46%
Vitamin C:17.03mg
20.64%
Magnesium:58.05mg
14.51%
Copper:0.27mg
13.51%
Phosphorus:132.72mg
13.27%
Iron:2.23mg
12.37%
Potassium:411.22mg
11.75%
Vitamin A:455.78IU
9.12%
Vitamin E:1.27mg
8.46%
Vitamin B1:0.12mg
8.2%
Vitamin B2:0.13mg
7.58%
Vitamin B6:0.15mg
7.51%
Zinc:1.07mg
7.16%
Calcium:69.87mg
6.99%
Vitamin B3:0.97mg
4.87%
Selenium:2.46µg
3.51%
Vitamin B5:0.26mg
2.59%
Source:Epicurious