Your Recipe

FRESH FAVA BEAN SALAD AND A FAVA SPREAD

Zutat  Menge  Kalorien 
Zitronensaft 14.4g 3kcal
Favabohnen 907.184g 998kcal
Olivenöl 84g 743kcal
frische Petersilie 30g 11kcal
Oregano getrocknet 1.8g 5kcal
Semmelbrösel 112g 442kcal
Oliven, reif, aus der Dose (klein-extra groß) 127g 147kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

About two pounds whole fresh fava beans in their pods (you’ll be left with approximately 1 pound beans)
½ cup Kalamata olives, sliced
1 tablespoon lemon juice, or to taste
1-2 tablespoons e.v. olive oil
1 teaspoon dried oregano
Freshly ground black pepper to taste
½ cup chopped parsley
2 tablespoons olive oil
For the croutons:
1 cup bread cubes
2 tablespoons olive oil

Instructions
Preheat your oven to 350°F (175°C).
Brush the bread cubes with the olive oil and bake for about 15 minutes or until golden. Let them cool for 10 minutes. In the meantime, snap the fava pods and collect the fava beans in a bowl.
Set a medium pot filled with water over high heat and let it come to a boil. Add the fava beans and boil for 1 minute. Drain through a colander and rinse with cold water until fava beans are no longer warm. (You can skip this step if you want them completely raw, but they’ll be a little harder to shell)
Cut the top of the membrane of each bean with a paring knife and squeeze it with your fingers. The bean should slide out very easily. Do this with all of the beans.
Mix the shelled fava beans, the croutons and the rest of the ingredients in a bowl.
Eat!

Nährwertangaben 
Portionsgröße  319 g | ml
Menge pro Portion  587
2457
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 35%
Gesättigte Fettsäuren  4g 20%
Natrium 454mg 20%
Gesamte Kohlenhydrate  68g 25%
Ballaststoffe  14g 52%
Zucker  6g
Protein  22g 43%
Vitamin D 0mcg 0%
Kalzium 179mg 14%
Eisen  7.5mg 42%
Kalium 716mg 15%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 39.623 mcg 4%
Thiamin [B1] 0.5 mg 42%
Riboflavin [B2] 0.325 mg 25%
Niacin [B3] 3.604 mg 23%
Pantothensäure [B5] 0.554 mg 11%
Vitamin B6 0.213 mg 13%
Cobalamin [B12] 0.098 mcg 0%
Folat [B9] 294.974 mcg 0%
Vitamin C 12.345 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 3.76 mg 25%
Vitamin K 147.617 mcg 123%
Betain 0.065 mg 0%
Cholin 78.11 mg 14%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  67.8 g 25%
Sugars 6 g 12%
Ballaststoffe  14.5 g 52%
Carbohydrate 45.7 g 0%
Netto-Kohlenhydrate 61.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.871 g 0%
Arginin 1.779 g 0%
Asparaginsäure 2.196 g 0%
Cystein 0.299 g 0%
Glutaminsäure 4.135 g 0%
Glycin 0.889 g 0%
Histidin 0.533 g 0%
Isoleucin 0.867 g 0%
Leucin 1.602 g 0%
Lysin 1.249 g 0%
Methionin 0.213 g 0%
Phenylalanin 0.934 g 0%
Prolin 1.145 g 0%
Serin 0.996 g 0%
Threonin 0.751 g 0%
Tryptophan 0.213 g 0%
Tyrosin 0.673 g 0%
Valin 0.962 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 178.79 mg 14%
Kupfer 0.76 mg 84%
Fluorid 0 mcg 0%
Eisen  7.5 mg 42%
Magnesium 116.01 mg 28%
Mangan 1.25 mg 54%
Phosphor 335.95 mg 27%
Kalium 716.37 mg 15%
Selen 13.27 mcg 24%
Natrium 454.43 mg 20%
Zink 2.86 mg 26%
andere
Nährstoff Menge  DV
Wasser 199.327 g 0%
Asche 3.557 g 0%