Fava Bean and Greens Risotto

Gluten Free
Very Healthy
Health score
100%
Fava Bean and Greens Risotto
50 min.
4
675kcal

Suggestions

Ingredients

  • 1.5 cups double-shelled fava beans (see "How to Double-Shell Favas," below)
  • 0.5 cup fennel bulb finely chopped
  •  green onions sliced
  • 0.3 teaspoon kosher salt 
  • qt chicken broth reduced-sodium
  • tbsp olive oil 
  • ounces pancetta diced
  • 0.5 cup parmesan cheese grated
  • 0.5 tsp pepper 
  • qts leaves from mature spinach packed (leaves and tender sprigs) (not baby)
  • cup sushi rice 
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • pot
  • microwave
  • measuring cup
  • slotted spoon
  • tongs

Directions

  1. Brown pancetta in a large pot over medium-high heat, stirring often, about 8 minutes.
  2. Transfer to paper towels with a slotted spoon, leaving fat in pot.
  3. Meanwhile, bring broth and 1 cup water to a simmer in a small saucepan, or microwave in a glass measuring cup until hot.
  4. Reduce heat under large pot to medium.
  5. Add enough oil to fat to make 3 tbsp. Stir in green onions, fennel, rice, salt, and 1/2 tsp. pepper; cook, stirring, until rice is opaque, about 3 minutes. Stir in broth, 1/2 cup at a time, and cook, stirring constantly until almost all the broth is absorbed before adding more, until rice is tender to the bite, about 20 minutes; the texture should be fairly soupy.
  6. Remove from heat.
  7. Melt butter in a large frying pan over medium-high heat until just starting to brown.
  8. Add fava greens and cook, turning occasionally with tongs, until bright green, wilted, and tender, 2 to 3 minutes.
  9. Fold fava greens and beans, 1/2 cup cheese, and the pancetta into risotto. Stir in about 1/4 cup more hot water to loosen the texture. Spoon into bowls, grind more pepper on top, and serve with more cheese if you like.
  10. *Find at farmers' markets.
  11. How to Double-Shell Favas: Makes 2 cups 30 minutes Tear open 3 lbs. fava pods*.
  12. Add beans from pods to a pot of boiling salted water and return to a boil. Cook just until beans are tender beneath skin (slit to check), 2 minutes.
  13. Drain; rinse with cold water. Peel leathery skin by tearing beans open at rounded ends and popping out beans. *Find at well-stocked grocery stores and farmers' markets. Make ahead: All but the final peeling, up to 1 day, chilled.

Nutrition Facts

Calories675kcal
Protein19.59%
Fat39.3%
Carbs41.11%

Properties

Glycemic Index
77.25
Glycemic Load
38.24
Inflammation Score
-10
Nutrition Score
60.170434832573%

Flavonoids

Eriodictyol
0.12mg
Apigenin
0.01mg
Luteolin
3.51mg
Kaempferol
30.35mg
Myricetin
1.66mg
Quercetin
20.09mg

Nutrients percent of daily need

Calories:675.06kcal
33.75%
Fat:30.99g
47.67%
Saturated Fat:11.21g
70.09%
Carbohydrates:72.92g
24.31%
Net Carbohydrates:57.06g
20.75%
Sugar:4.27g
4.74%
Cholesterol:42.26mg
14.09%
Sodium:993.01mg
43.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.75g
69.49%
Vitamin K:2324.29µg
2213.61%
Vitamin A:44797.95IU
895.96%
Manganese:5.04mg
252.07%
Folate:999.24µg
249.81%
Vitamin C:136.71mg
165.71%
Magnesium:427.95mg
106.99%
Potassium:3201.13mg
91.46%
Iron:15.56mg
86.43%
Vitamin E:11.07mg
73.8%
Calcium:672.28mg
67.23%
Vitamin B2:1.13mg
66.34%
Fiber:15.86g
63.44%
Vitamin B6:1.14mg
57.09%
Phosphorus:554.88mg
55.49%
Copper:1.02mg
50.88%
Vitamin B3:9.42mg
47.12%
Vitamin B1:0.61mg
40.37%
Selenium:22.11µg
31.59%
Zinc:4.7mg
31.33%
Vitamin B5:1.05mg
10.48%
Vitamin B12:0.54µg
9%
Vitamin D:0.28µg
1.87%
Source:My Recipes