Fava Bean Fennel Salad with Parmesan

Gluten Free
Very Healthy
Health score
62%
Fava Bean Fennel Salad with Parmesan
45 min.
4
454kcal

Suggestions


Discover the vibrant flavors of our Fava Bean Fennel Salad with Parmesan, a delightful dish that perfectly balances health and taste. This gluten-free salad is not only very healthy but also a feast for the senses, making it an ideal choice for a side dish, lunch, or even a main course. With a preparation time of just 45 minutes, you can easily whip up this refreshing salad for four people, making it perfect for gatherings or a family meal.

At the heart of this recipe are fresh fava beans, known for their creamy texture and nutty flavor. When combined with the crispness of thinly sliced fennel and the sharpness of Parmesan cheese, each bite offers a unique culinary experience. The addition of fresh mint and scallions elevates the dish, providing a burst of freshness that complements the rich flavors beautifully.

Drizzled with extra virgin olive oil and a splash of lemon juice, this salad is not only a treat for your taste buds but also a nutritious option that fits well into a balanced diet. With a caloric breakdown that includes 19.96% protein, 36.17% fat, and 43.87% carbohydrates, you can enjoy this dish guilt-free. Whether you're looking to impress guests or simply want to indulge in a healthy meal, this Fava Bean Fennel Salad with Parmesan is sure to become a favorite in your kitchen.

Ingredients

  • lbs avarakkai / broad beans fresh shelled (also called broad beans)
  • servings salt 
  • small bulb fennel thinly sliced for this well (mandoline works )
  • ounces parmesan cheese thinly sliced
  • 10  mint leaves fresh thinly sliced thin (chiffonade by stacking leaves and rolling them into a cigar shape, cut slices from the end)
  •  scallions sliced (green onions)
  • servings olive oil extra virgin 
  • servings juice of lemon 
  • servings pepper black freshly ground

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Shell the fava beans outer pod: Fava beans need to be shelled twice, first before cooking to remove the outer pod, then after cooking, to remove the tough membrane around the bean.
  2. To remove the outer pod, work over a large bowl and squeeze the bean with your fingers, bending the pod so that when it snaps, the bean inside shoots out into the bowl.
  3. Remove all the beans from their pods.
  4. Add the beans to 2 quarts of boiling, salted water. Simmer the beans for a few minutes, until just tender.
  5. Remove outer peel: Use a slotted spoon to remove the beans from the pan and plunge into a bowl of ice water to stop the cooking, and to shock the beans into a bright green color.
  6. Let the beans sit in the ice water for a minute or two, then drain them and remove the outer peel.
  7. Combine salad ingredients: In a bowl combine the freshly peeled and cooked fava beans, the sliced fennel, and onions.
  8. Drizzle extra virgin olive oil over the mixture, sprinkle with salt and pepper, and toss to coat.
  9. Squeeze some lemon juice over the the salad (about a tablespoon), add the Parmesan and mint, and toss to mix.
  10. Garnish with fennel fronds and/or mint sprigs.

Nutrition Facts

Calories454kcal
Protein19.96%
Fat36.17%
Carbs43.87%

Properties

Glycemic Index
48.5
Glycemic Load
20.08
Inflammation Score
-8
Nutrition Score
24.456086976373%

Flavonoids

Eriodictyol
2.14mg
Hesperetin
2.42mg
Naringenin
0.21mg
Apigenin
0.15mg
Luteolin
0.33mg
Kaempferol
0.08mg
Quercetin
0.83mg

Nutrients percent of daily need

Calories:454.16kcal
22.71%
Fat:18.76g
28.86%
Saturated Fat:4.48g
27.97%
Carbohydrates:51.2g
17.07%
Net Carbohydrates:36.72g
13.35%
Sugar:7.06g
7.84%
Cholesterol:9.64mg
3.21%
Sodium:464.81mg
20.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.3g
46.59%
Folate:262.36µg
65.59%
Vitamin K:64.57µg
61.49%
Fiber:14.49g
57.95%
Manganese:1.12mg
56.17%
Phosphorus:416.52mg
41.65%
Copper:0.65mg
32.38%
Magnesium:117.98mg
29.5%
Calcium:290.14mg
29.01%
Potassium:910.79mg
26.02%
Iron:4.26mg
23.68%
Zinc:2.86mg
19.05%
Vitamin C:15.43mg
18.7%
Vitamin E:2.49mg
16.59%
Vitamin B2:0.28mg
16.56%
Vitamin B1:0.24mg
16.03%
Selenium:9.55µg
13.65%
Vitamin B6:0.22mg
10.89%
Vitamin B3:2.11mg
10.57%
Vitamin A:390.58IU
7.81%
Vitamin B5:0.59mg
5.9%
Vitamin B12:0.17µg
2.83%