Fava Bean Dip with Goat Cheese and Garlic

Vegetarian
Gluten Free
Health score
3%
Fava Bean Dip with Goat Cheese and Garlic
40 min.
8
154kcal

Suggestions

Ingredients

  • cups avarakkai / broad beans fresh shelled (broad)
  • tablespoon salt 
  • 0.5 cup garlic green chopped (can substitute 4 cloves garlic)
  • tablespoons olive oil extra virgin 
  • teaspoon lemon zest 
  • tablespoons juice of lemon 
  • 0.3 cup water 
  • ounces goat cheese 
  • servings kosher salt and pepper freshly ground

Equipment

  • food processor
  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Remove the outer shell from the fava beans. The easiest way to do this is to work over a large bowl, bend the fava bean pod near one of the beans, squeeze the bean with your fingers, to have it shoot out into the bowl when the bean snaps.
  2. Keep squeezing, pinching and snapping, until you've de-beaned all the pods.
  3. Boil the beans in salted water: Bring 2 quarts of water to a boil.
  4. Add 1 tablespoon salt.
  5. Add the shelled beans, simmer for 5 minutes.
  6. Use a slotted spoon to remove beans from the hot water and place in a bowl of ice water to stop the cooking and to shock the beans into maintaining their bright green color.
  7. Remove the beans' outer peels: When the beans have sunk to the bottom of the bowl of ice water, fish them out and remove and discard the outer peel.
  8. Sauté the garlic: In a small skillet, heat 1 tablespoon of olive oil on medium.
  9. Add the chopped green garlic (or chopped regular garlic cloves) and cook until softened, but not browned, about 3 or 4 minutes.
  10. Purée shelled beans with garlic, zest, lemon juice, water, olive oil:
  11. Place shelled and peeled beans in a food processor with softened green garlic, lemon zest, lemon juice, and water. Pulse until smooth.
  12. Stream in a tablespoon or two more of olive oil while puréeing.
  13. Stir in goat cheese: Scrape mixture out of food processor into a bowl.
  14. Mix in the goat cheese until well combined. Season with kosher salt and freshly ground pepper.
  15. Serve with sliced cucumbers or jicama.

Nutrition Facts

Calories154kcal
Protein18.01%
Fat52.78%
Carbs29.21%

Properties

Glycemic Index
11
Glycemic Load
4.3
Inflammation Score
-3
Nutrition Score
6.1091304771278%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.01mg
Kaempferol
0.02mg
Myricetin
0.14mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:153.54kcal
7.68%
Fat:9.21g
14.17%
Saturated Fat:3.34g
20.9%
Carbohydrates:11.46g
3.82%
Net Carbohydrates:8.95g
3.26%
Sugar:1.12g
1.25%
Cholesterol:8.15mg
2.72%
Sodium:1135.15mg
49.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.07g
14.14%
Manganese:0.34mg
17.1%
Copper:0.27mg
13.4%
Folate:47.36µg
11.84%
Phosphorus:111.82mg
11.18%
Fiber:2.51g
10.05%
Vitamin B6:0.18mg
9.12%
Vitamin B2:0.12mg
6.78%
Iron:1.16mg
6.46%
Magnesium:23.6mg
5.9%
Calcium:56.99mg
5.7%
Vitamin C:4.55mg
5.52%
Vitamin E:0.81mg
5.4%
Vitamin B1:0.07mg
4.78%
Zinc:0.7mg
4.65%
Vitamin K:4.86µg
4.63%
Potassium:157.13mg
4.49%
Selenium:2.82µg
4.02%
Vitamin A:190.52IU
3.81%
Vitamin B5:0.24mg
2.44%
Vitamin B3:0.44mg
2.21%