Fava Bean, Asparagus, and Arugula Salad with Shaved Pecorino

Gluten Free
Health score
21%
Fava Bean, Asparagus, and Arugula Salad with Shaved Pecorino
300 min.
4
392kcal

Suggestions


Welcome to a delightful culinary experience that celebrates the vibrant flavors of spring! Our Fava Bean, Asparagus, and Arugula Salad with Shaved Pecorino is not only a feast for the eyes but also a nourishing addition to your meal repertoire. Perfect as a side dish or a light main course, this gluten-free salad is ideal for lunch gatherings, picnics, or simply savoring at home.

Imagine the crispness of fresh asparagus paired with the earthy sweetness of shelled fava beans, all boasting a beautiful green hue that signals the arrival of the warmer months. The peppery notes of arugula add a lively bite to the ensemble, while the shaved Pecorino Romano brings a nutty richness that enhances each bite. Drizzled with a touch of extra-virgin olive oil and balsamic vinegar, each ingredient works harmoniously to create a salad that is both refreshing and satisfying.

This dish not only delivers on flavor but also packs a nutritious punch, with a balanced profile of protein, healthy fats, and complex carbohydrates. Plus, its vibrant colors are sure to brighten any table, inviting everyone to dig in. With a preparation time of just five minutes after the fava beans are prepped, this salad is perfect for busy weekdays or leisurely weekends. Dive into this fresh and revitalizing recipe, and let every bite transport you to a sun-kissed outdoor dining experience!

Ingredients

  • 0.3 lb arugula 
  • 0.5 lb asparagus trimmed
  • teaspoons balsamic vinegar 
  • cups edamame fresh shelled () ( soybeans)
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 lb pecorino cheese 

Equipment

  • bowl
  • pot
  • ziploc bags
  • slotted spoon
  • peeler

Directions

  1. Cut asparagus stalks on a long diagonal into 1/8-inch-thick slices, leaving 1-inch-long tips (reserve tips separately).
  2. Blanch asparagus tips (but not sliced stalks) in a 4-quart pot of boiling salted water 2 minutes, then immediately transfer with a slotted spoon to a bowl of ice and cold water to stop cooking.
  3. Return water to a boil and blanch fava beans 1 minute, then immediately transfer with slotted spoon to ice water to stop cooking.
  4. Drain asparagus tips and beans and gently peel skins from beans (it's not necessary to peel edamame, if using).
  5. Toss beans and asparagus (blanched tips and raw sliced stalks) in a bowl with 1 tablespoon oil and salt and pepper to taste, then divide among 4 plates. Toss arugula with remaining tablespoon oil and salt and pepper to taste and mound on top of vegetables. Shave thin slices of cheese over salad with a vegetable peeler (use about half of piece), then drizzle with vinegar.
  6. • Fava beans can be blanched and peeled 1 day ahead and chilled in a sealed plastic bag. • Be aware that fava beans can cause a potentially fatal food intolerance in some people of Mediterranean, African, and Pacific Rim descent.

Nutrition Facts

Calories392kcal
Protein27.3%
Fat56.83%
Carbs15.87%

Properties

Glycemic Index
35.25
Glycemic Load
1.28
Inflammation Score
-8
Nutrition Score
17.711304379546%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
4.45mg
Kaempferol
10.68mg
Quercetin
10.17mg

Nutrients percent of daily need

Calories:391.93kcal
19.6%
Fat:25g
38.46%
Saturated Fat:10.72g
66.98%
Carbohydrates:15.72g
5.24%
Net Carbohydrates:11.07g
4.03%
Sugar:4.43g
4.93%
Cholesterol:58.97mg
19.66%
Sodium:689.89mg
30%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.02g
54.04%
Calcium:723.99mg
72.4%
Vitamin K:59.95µg
57.09%
Phosphorus:475.61mg
47.56%
Vitamin A:1336.68IU
26.73%
Iron:4.12mg
22.88%
Fiber:4.64g
18.57%
Vitamin B2:0.31mg
18.48%
Potassium:604.77mg
17.28%
Folate:60.95µg
15.24%
Selenium:9.61µg
13.73%
Zinc:1.9mg
12.7%
Vitamin E:1.9mg
12.67%
Magnesium:44.81mg
11.2%
Vitamin B12:0.63µg
10.58%
Manganese:0.2mg
9.76%
Vitamin C:7.43mg
9%
Vitamin B1:0.11mg
7.64%
Copper:0.15mg
7.32%
Vitamin B6:0.12mg
6.02%
Vitamin B5:0.52mg
5.2%
Vitamin B3:0.68mg
3.42%
Vitamin D:0.28µg
1.89%
Source:Epicurious