Fava Bean Salad (Insalata di Fave)
Category: Salads
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 5-10 minutes
Ingredients:
| Ingredient | Quantity |
|---|---|
| Fava Beans (fresh) | 2 kg |
| Pecorino Cheese (shaved) | 40 g |
| Balsamic Vinegar | 20 g |
| Fine Salt | 2 g |
| Black Pepper | 1 g |
| Extra Virgin Olive Oil | 40 g |
Instructions:
-
Prepare the Fava Beans:
Start by removing the fava beans from their pods. For a more comfortable process, you may want to wear gloves to protect your hands from the tough skin of the beans. Once you’ve opened the pods, remove all the beans and set them aside. -
Blanch the Beans:
Bring a pot of water to a boil on the stove. Meanwhile, remove the outer layer of skin from each bean, exposing the tender, sweet core. This extra step ensures that the beans will be softer and more enjoyable in the salad. -
Cook the Beans:
Once the water is boiling, drop the shelled beans into the pot. Let them cook for about 5-7 minutes, or until they are tender yet firm. Drain them immediately and rinse with cold water to stop the cooking process and preserve their vibrant green color. -
Make the Dressing:
In a small bowl, combine the extra virgin olive oil and balsamic vinegar. Add the fine salt and freshly ground black pepper. Stir well to combine. For an extra burst of flavor, finely slice some fresh herbs like mint or parsley and add them to the dressing. If you’d like a sharper flavor, feel free to add a dash of lemon juice or zest for a citrusy kick. -
Assemble the Salad:
In a large mixing bowl, combine the cooked fava beans with the dressing. Toss gently to coat all the beans evenly in the vinaigrette. Be careful not to mash the beans—leave them whole for a satisfying texture in each bite. -
Add the Pecorino:
Shave the pecorino cheese and sprinkle it over the top of the salad. The salty, rich flavor of the pecorino will complement the sweetness of the fava beans beautifully. -
Final Touches:
Give the salad one last gentle toss and serve immediately. This fava bean salad is perfect as a refreshing appetizer, a side dish, or even a light lunch.
Nutritional Information (per serving):
- Calories: 180 kcal
- Fat: 14 g
- Carbohydrates: 11 g
- Fiber: 5 g
- Protein: 7 g
- Sodium: 250 mg
Cooking Tips:
- Fava Bean Preparation: While blanching the beans, you can skip the step of peeling the outer skins if you prefer a more rustic texture, though peeling will enhance the flavor and tenderness.
- Seasoning: Feel free to adjust the salt and pepper to your taste, or experiment with other vinegars like red wine vinegar for a different flavor profile.
- Storage: This salad is best served fresh but can be stored in the refrigerator for up to 2 days. If storing, add the pecorino cheese just before serving to prevent it from becoming soggy.
This simple yet elegant Fava Bean Salad is an ideal addition to any meal, offering a delightful combination of fresh ingredients, rich flavors, and a satisfying texture. Whether you’re enjoying a spring picnic or a light dinner at home, it’s a dish that will surely impress!
