Fricassée of Beef and Fava Beans

Gluten Free
Health score
39%
Fricassée of Beef and Fava Beans
45 min.
6
600kcal

Suggestions


Prepare to indulge in a delightful culinary experience with this Gluten-Free Fricassée of Beef and Fava Beans. This dish combines the tenderness of beef tenderloin with the vibrant flavor of fresh fava beans, creating a comforting and elegant meal perfect for lunch or dinner.

In just 45 minutes, you can whip up this delicious main course that serves six and satisfies all your taste buds with its balance of protein, healthy fats, and carbohydrates. The preparation involves sautéing thin slices of beef until they're golden brown, then tossing them with sautéed onions and fresh fava beans for a beautiful textural contrast.

The creamy sauce, made with whipping cream, zesty lemon juice, and fresh mint, adds a refreshing twist that elevates the whole dish. This recipe not only highlights the unique flavor of fava beans, which are available fresh at farmers' markets or can be conveniently substituted with frozen, but it also makes a stunning centerpiece for any meal. Whether you're hosting friends or looking for a comforting dish to enjoy at home, this fricassée is sure to impress and delight. Don't miss out on this flavorful adventure!

Ingredients

  • 1.5 pound frangelico cut in half lengthwise, then crosswise into 1/2-inch-thick slices
  • tablespoons butter divided
  • large egg yolk 
  • pounds avarakkai / broad beans fresh shelled thawed
  • tablespoons mint leaves fresh chopped
  • teaspoon pepper black
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil divided
  • large onion finely chopped
  • teaspoons salt 
  • 0.5 cup whipping cream 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. Cook fresh fava beans in large pot of boiling salted water 2 minutes.
  2. Drain favas.
  3. Place in large bowl of ice water.
  4. Drain. Slip outer skin off each bean and discard skin; place beans in large bowl. (If using frozen beans, do not blanch.)
  5. Melt 1 tablespoon butter with 1 tablespoon oil in large nonstick skillet over high heat. Working in batches, add beef and sauté just until browned on both sides, about 2 minutes.
  6. Transfer beef to medium bowl.
  7. Melt remaining 1 tablespoon butter with 1 tablespoon oil in same skillet over medium heat.
  8. Add onions; sauté until tender and golden, about 15 minutes.
  9. Add fava beans; sauté 5 minutes.
  10. Remove from heat; cool 15 minutes.
  11. Meanwhile, whisk whipping cream, lemon juice, egg yolks, salt, and pepper in small bowl to blend. Stir cream mixture into fava bean mixture. Cook over medium-low heat just until sauce thickens slightly and mixture is heated through, about 6 minutes (do not boil).
  12. Add beef and stir until heated through, about 3 minutes.
  13. Transfer fricassee to rimmed platter.
  14. Sprinkle with mint.
  15. Fresh fava beans are available at Middle Eastern markets, some farmers' markets, and some supermarkets. Frozen double-peeled fava beans are sold at Middle Eastern markets; they don't require blanching before using in this recipe. If available, fresh lima beans can also be substituted.

Nutrition Facts

Calories600kcal
Protein20.08%
Fat27.37%
Carbs52.55%

Properties

Glycemic Index
27.83
Glycemic Load
32.32
Inflammation Score
-9
Nutrition Score
30.296087099158%

Flavonoids

Eriodictyol
1.01mg
Hesperetin
1.64mg
Naringenin
0.14mg
Apigenin
0.1mg
Luteolin
0.23mg
Isorhamnetin
2.51mg
Kaempferol
0.32mg
Myricetin
0.02mg
Quercetin
10.19mg

Nutrients percent of daily need

Calories:600.43kcal
30.02%
Fat:18.73g
28.81%
Saturated Fat:8.43g
52.68%
Carbohydrates:80.88g
26.96%
Net Carbohydrates:59.37g
21.59%
Sugar:9.87g
10.97%
Cholesterol:93.64mg
31.22%
Sodium:834.92mg
36.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.91g
61.83%
Folate:415.81µg
103.95%
Manganese:1.72mg
86.22%
Fiber:21.51g
86.04%
Phosphorus:524.27mg
52.43%
Copper:1.02mg
50.86%
Magnesium:171.84mg
42.96%
Iron:6.11mg
33.93%
Potassium:1136.75mg
32.48%
Zinc:4.11mg
27.43%
Vitamin B1:0.41mg
27.2%
Vitamin B2:0.43mg
25.02%
Selenium:13.92µg
19.89%
Vitamin B6:0.37mg
18.34%
Calcium:175.76mg
17.58%
Vitamin K:15.52µg
14.78%
Vitamin B3:2.8mg
14.02%
Vitamin A:620.82IU
12.42%
Vitamin C:9.42mg
11.42%
Vitamin B5:0.9mg
9.04%
Vitamin E:1.21mg
8.09%
Vitamin D:0.62µg
4.16%
Vitamin B12:0.15µg
2.5%
Source:Epicurious