Braised Spring Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Braised Spring Vegetables
60 min.
4
573kcal

Suggestions


Welcome to the vibrant world of spring with our delightful Braised Spring Vegetables! This dish celebrates the season's freshest produce, bringing together an exquisite harmony of flavors and textures. Imagine tender artichokes, sweet fava beans, and bright green peas all beautifully braised in a luscious olive oil and lemon sauce that truly captures the essence of spring.

Perfect for lunch or dinner, this recipe is not only nourishing but also caters to a variety of dietary preferences. It's vegetarian, vegan, gluten-free, and dairy-free, making it a guilt-free choice that everyone can enjoy. With a remarkable health score of 100, you can indulge in this flavorful experience without compromise.

The preparation might take about an hour, but it's a labor of love that will reward you with a stunning main dish bursting with colors and nutrients. The aroma of gently sautéed fennel and green garlic will fill your kitchen, transporting you to a sun-drenched garden. Each bite reveals layers of taste, from the creamy texture of fava beans to the crunch of green onions, making every mouthful a delightful adventure.

So gather your ingredients, channel your inner chef, and discover the joy of bringing this beautiful dish to your table. Your friends and family will not only savor every bite but will also revel in the abundance of spring on their plates!

Ingredients

  • large artichokes 
  • pounds fava beans in the pod shelled ( 2 cups; see Notes)
  •  fennel bulb 
  •  garlic stems green (see Notes)
  •  green onions 
  •  optional: lemon 
  • 0.3 cup olive oil 
  • tablespoons olive oil extra-virgin
  • cup peas in the pod english shelled
  • 0.5 tsp salt 

Equipment

  • bowl
  • pot

Directions

  1. If using favas, bring a large pot of water to a boil.
  2. Add favas and cook 2 minutes.
  3. Drain and rinse with cold water. Pull the top off tough skin on each bean and pop bean out of skin. Set beans aside.
  4. Fill a large bowl with water and add juice from lemon. Working with 1 artichoke at a time, trim and discard stem end and about 2 in. of prickly top. Pull off and discard all tough outer leaves until only tender, very light green and yellow leaves remain (you may need to trim top further to fully remove leaves). Trim any tough green peel from stem. Be aggressive; you want the entire trimmed artichoke to be edible. Quarter artichoke lengthwise and scrape out the fuzzy choke (any choke left behind will add a lot of bitterness). Put trimmed artichoke in lemon water. Repeat with remaining artichokes.
  5. Trim fennel bulb of dark and medium green tops. Chop feathery fronds and reserve 2 tbsp. of them. Discard remaining tops. Halve bulb lengthwise and cut into 1/4-in.-thick wedges. Set aside.
  6. Trim root ends and dry or tough dark green leaves from green garlic and green onions.
  7. Cut into 2-in. pieces (if the green garlic has a small bulb on the end, halve it lengthwise). Set aside.
  8. Heat olive oil in a large pot over medium-high heat.
  9. Add fennel wedges and drained artichokes.
  10. Sprinkle with 1/2 tsp. salt and stir until sizzling.
  11. Add green garlic, green onions, and 1 cup water; cover, reduce heat to medium, and cook, stirring occasionally, until artichokes are tender, about 20 minutes.
  12. Add peas and fava beans, cover, and cook 2 minutes. Stir in fennel fronds and remove from heat.
  13. Add salt to taste.
  14. Divide evenly among 4 shallow bowls and drizzle with extra-virgin olive oil.

Nutrition Facts

Calories573kcal
Protein17.18%
Fat32.72%
Carbs50.1%

Properties

Glycemic Index
66.71
Glycemic Load
24.92
Inflammation Score
-9
Nutrition Score
39.778695479683%

Flavonoids

Eriodictyol
6.4mg
Hesperetin
7.53mg
Naringenin
20.4mg
Apigenin
12.14mg
Luteolin
4.26mg
Kaempferol
0.22mg
Myricetin
0.2mg
Quercetin
2.11mg

Nutrients percent of daily need

Calories:572.55kcal
28.63%
Fat:22.04g
33.91%
Saturated Fat:3.13g
19.59%
Carbohydrates:75.94g
25.31%
Net Carbohydrates:49.84g
18.12%
Sugar:11.15g
12.39%
Cholesterol:0mg
0%
Sodium:490.52mg
21.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.03g
52.07%
Vitamin K:119.74µg
114.03%
Fiber:26.1g
104.4%
Folate:398.07µg
99.52%
Manganese:1.73mg
86.27%
Vitamin C:59.45mg
72.07%
Magnesium:222.73mg
55.68%
Copper:1.1mg
54.9%
Phosphorus:513.3mg
51.33%
Potassium:1631.82mg
46.62%
Iron:7mg
38.89%
Vitamin B1:0.47mg
31.03%
Vitamin B6:0.52mg
25.86%
Vitamin E:3.82mg
25.45%
Zinc:3.77mg
25.13%
Vitamin B2:0.4mg
23.34%
Vitamin B3:4.57mg
22.86%
Calcium:215.65mg
21.56%
Vitamin B5:1.16mg
11.62%
Selenium:8.01µg
11.45%
Vitamin A:566.61IU
11.33%
Source:My Recipes