Fricassée of Beef and Fava Beans

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

Suggestions


Welcome to the delightful world of culinary exploration with our Fricassée of Beef and Fava Beans! This gluten-free dish is a perfect harmony of flavors, textures, and vibrant colors, making it an ideal centerpiece for your lunch or dinner table. Imagine tender slices of beef tenderloin sautéed to perfection, enveloped in a luscious creamy sauce that marries the fresh snap of fava beans and the aromatic notes of mint. Each mouthful promises a burst of freshness and richness that your palate will surely adore.

Ready in just 45 minutes, this recipe serves six, making it an excellent choice for family gatherings or casual get-togethers with friends. The interplay of the creamy sauce, accented by fresh lemon juice and combined with the earthiness of fava beans, elevates this dish into a realm of gourmet dining while retaining its home-cooked charm.

Whether you’re a seasoned chef or a novice in the kitchen, this fricassée is accessible, rewarding, and a true showstopper. Join us as we embark on this flavorful journey, celebrating the beauty of wholesome ingredients and the joy of sharing a delicious meal with loved ones. Get ready to indulge in a dish that is not only gluten-free but also bursting with nutrients and packed with flavor!

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