Broad beans with tomatoes & anchovies

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Broad beans with tomatoes & anchovies
25 min.
4
484kcal

Suggestions


If you're in search of a delicious and nutritious dish that perfectly embodies the essence of fresh, seasonal ingredients, look no further than our Broad Beans with Tomatoes and Anchovies. This vibrant, gluten-free, and dairy-free recipe not only boasts a remarkable health score of 100, but it also tantalizes the taste buds with its rich flavors and delightful textures. Ready in just 25 minutes, it makes for an ideal lunch or dinner option that is both satisfying and nourishing.

Imagine tender young broad beans, freshly shelled and bursting with flavor, combined with juicy cherry tomatoes that caramelize beautifully in olive oil. The addition of spring onions and sliced garlic adds a fragrant undertone, while the chopped anchovies infuse the dish with a savory depth that will have your senses dancing with delight. Finished with a sprinkle of fresh marjoram or parsley, this dish is as visually appealing as it is mouthwateringly good.

Perfect for a weeknight meal or a gathering with friends, Broad Beans with Tomatoes and Anchovies offers a wholesome way to enjoy the bounty of nature. With a balanced caloric count and a satisfying breakdown of protein, fats, and carbohydrates, this recipe is designed for anyone looking to prioritize health without compromising on flavor. Dive into this culinary adventure and discover how easy it is to create a healthy, main course that feels special and indulgent.

Ingredients

  • 1.3 kg avarakkai / broad beans shelled (to give 350g 12oz beans)
  • tbsp olive oil 
  • 450 cherry tomatoes halved
  •  spring onion finely chopped
  •  garlic clove sliced
  • fillet anchovy chopped
  • tbsp marjoram fresh chopped

Equipment

  • frying pan
  • sieve

Directions

  1. Blanch the shelled beans in boiling water for 1 minute.
  2. Drain into a sieve and hold under running cold water to cool them down quickly.
  3. Drain again and peel off the outer hard skins make a nick in the tops and pop the beans out.
  4. Heat the oil in a non-stick frying pan until very hot, add the tomatoes and saut over a high heat until the juices begin to run and caramelise. Tip in the spring onions and garlic and cook over a medium heat for 1-2 minutes until the onions just begin to soften and the garlic begins to turn golden. Now add the beans and saut for 1-2 minutes until heated through. Stir in the anchovies so they break up, season to taste with salt and freshly ground black pepper, then stir in the marjoram or parsley and serve.

Nutrition Facts

Calories484kcal
Protein21.69%
Fat21.96%
Carbs56.35%

Properties

Glycemic Index
38
Glycemic Load
27.28
Inflammation Score
-9
Nutrition Score
31.666956534852%

Flavonoids

Apigenin
2.16mg
Luteolin
0.03mg
Kaempferol
0.27mg
Myricetin
0.18mg
Quercetin
2.74mg

Nutrients percent of daily need

Calories:484.17kcal
24.21%
Fat:12.17g
18.72%
Saturated Fat:1.74g
10.88%
Carbohydrates:70.25g
23.42%
Net Carbohydrates:51.38g
18.69%
Sugar:9.16g
10.18%
Cholesterol:2.4mg
0.8%
Sodium:36.69mg
1.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.04g
54.07%
Folate:366.07µg
91.52%
Manganese:1.54mg
77.23%
Fiber:18.87g
75.48%
Vitamin K:72.59µg
69.13%
Copper:0.96mg
47.77%
Phosphorus:454.24mg
45.42%
Magnesium:155.99mg
39%
Vitamin C:31.81mg
38.55%
Iron:6.18mg
34.35%
Potassium:1192.91mg
34.08%
Vitamin B1:0.37mg
24.78%
Zinc:3.61mg
24.05%
Vitamin B2:0.34mg
20.07%
Vitamin B6:0.36mg
17.95%
Vitamin B3:3.59mg
17.94%
Vitamin A:864.71IU
17.29%
Vitamin E:2.34mg
15.58%
Selenium:10.79µg
15.42%
Calcium:152.41mg
15.24%
Vitamin B5:0.71mg
7.08%