Fava Bean, Pea, and Artichoke Stew

Gluten Free
Dairy Free
Very Healthy
Health score
87%
Fava Bean, Pea, and Artichoke Stew
45 min.
4
616kcal

Suggestions


Indulge in a vibrant and wholesome Fava Bean, Pea, and Artichoke Stew that promises to take your taste buds on a delightful journey. This gluten-free and dairy-free dish not only showcases the rich flavors of fresh fava beans, tender green peas, and succulent artichokes, but it also champions the essence of healthy eating with a remarkable health score of 87.

Perfect for a lunch or dinner gathering, this stew is a hearty main course that beautifully combines the robustness of guanciale with the freshness of seasonal vegetables, all simmered to tender perfection. Each spoonful offers a medley of textures and flavors, enhanced by a hint of fresh oregano and the zesty brightness of lemon juice.

With a cook time of just 45 minutes, this stew is not only quick to prepare but also a comforting meal that brings nourishment and satisfaction. Whether you’re serving family or impressing dinner guests, this dish is sure to win hearts while catering to diverse dietary preferences. Additionally, it's a wonderful make-ahead option, allowing you to enjoy the deepening flavors the next day.

So, gather your ingredients and pots, and let’s create this colorful, nutritious stew that balances health and flavor effortlessly. Your culinary adventure awaits!

Ingredients

  • lb artichokes 
  • 0.5 teaspoon pepper black
  • cups edamame fresh shelled () ( soybeans)
  • cups peas fresh thawed (not )
  • oz guanciale smoked cut into 1/8-inch-thick matchsticks (1/2 cup) ( pork jowl)
  • 0.5 teaspoon juice of lemon fresh to taste
  •  optional: lemon halved
  • tablespoons olive oil extra virgin extra-virgin
  • cups onion thinly sliced
  • teaspoons oregano fresh finely chopped
  • teaspoon salt 
  • cups water 

Equipment

  • bowl
  • knife
  • pot
  • sieve
  • serrated knife

Directions

  1. Blanch beans in a 2-quart pot of boiling water 1 minute, then drain in a sieve and immediately transfer to a bowl of ice and cold water to stop cooking. Gently peel off skins (it's not necessary to peel edamame, if using).
  2. Fill a large bowl with 4 cups cold water and squeeze juice from 2 lemon halves into bowl.
  3. Cut off stem of 1 artichoke and reserve.
  4. Cut off top inch of artichoke with a serrated knife. Bend back outer leaves until they snap off close to base, then discard several more layers of leaves in same manner until you reach pale yellow leaves with pale green tips.
  5. Cut remaining leaves flush with top of artichoke bottom using a paring knife, then quarter bottom.
  6. Cut out fuzzy choke and purple leaves with paring knife. Trim dark green fibrous parts from base and side of artichoke, then rub cut surfaces with a remaining lemon half and put artichoke bottom in bowl of acidulated water.
  7. Trim 1/4 inch from end of reserved stem to expose inner core, then trim sides of stem down to pale inner core (don't worry if remaining stem is very thin). Rub cut surfaces with lemon half and put in bowl of acidulated water. Trim remaining artichokes, including stems, in same manner.
  8. Drain artichokes and cut crosswise into 1/4-inch-thick slices, including stems. Cook guanciale and onion in oil in a 5-quart heavy pot over moderate heat, stirring occasionally, until onion is softened, about 6 minutes.
  9. Add sliced artichokes, fava beans, and remaining ingredients and simmer, covered, stirring occasionally, until vegetables are tender, about 45 minutes.
  10. • Stew can be made 1 day ahead and chilled, covered. Stew will thicken slightly; add water to thin to desired consistency. • Be aware that fava beans can cause a potentially fatal food intolerance in some people of Mediterranean, African, and Pacific Rim descent.*Available at Salumeria Biellese (212-736-7376).

Nutrition Facts

Calories616kcal
Protein15.15%
Fat42.94%
Carbs41.91%

Properties

Glycemic Index
41.46
Glycemic Load
10.95
Inflammation Score
-10
Nutrition Score
38.998260819394%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
11.56mg
Hesperetin
15.16mg
Naringenin
42.83mg
Apigenin
25.47mg
Luteolin
8.89mg
Isorhamnetin
4.01mg
Kaempferol
0.54mg
Myricetin
0.29mg
Quercetin
16.86mg

Nutrients percent of daily need

Calories:615.64kcal
30.78%
Fat:31.7g
48.77%
Saturated Fat:6.71g
41.95%
Carbohydrates:69.59g
23.2%
Net Carbohydrates:40.73g
14.81%
Sugar:14.28g
15.86%
Cholesterol:15.19mg
5.06%
Sodium:1037.13mg
45.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.16g
50.33%
Vitamin C:103.61mg
125.58%
Fiber:28.86g
115.45%
Vitamin K:85.81µg
81.72%
Folate:302.13µg
75.53%
Manganese:1.37mg
68.55%
Magnesium:244.72mg
61.18%
Potassium:1977.8mg
56.51%
Copper:0.99mg
49.69%
Iron:8.41mg
46.7%
Phosphorus:418.24mg
41.82%
Vitamin B6:0.67mg
33.39%
Vitamin B1:0.5mg
33.23%
Calcium:282.45mg
28.24%
Vitamin B3:5.27mg
26.35%
Vitamin E:3.54mg
23.63%
Vitamin B2:0.36mg
21.09%
Zinc:2.78mg
18.52%
Vitamin B5:1.44mg
14.4%
Vitamin A:630.75IU
12.61%
Selenium:2.66µg
3.8%
Source:Epicurious