Your Recipe

FRESH FAVA BEAN SALAD AND A FAVA SPREAD

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Fava Beans 907.184g 998kcal
Olive oil 84g 743kcal
Parsley fresh 30g 11kcal
Oregano dried 1.8g 5kcal
Bread crumbs 112g 442kcal
Olives, ripe, canned (small-extra large) 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!

Nutrition Facts
Portion Size 319 g | ml
Amount Per Portion 587
2457
kcal
kilojoules
% Daily Value *
Total Fat 27g 35%
Saturated Fat 4g 20%
Sodium 454mg 20%
Total Carbohydrate 68g 25%
Dietary Fiber 14g 52%
Sugar 6g
Protein 22g 43%
Vitamin D 0mcg 0%
Calcium 179mg 14%
Iron 7.5mg 42%
Potassium 716mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.554 mg 11%
Vitamin B6 0.213 mg 13%
Cobalamin [B12] 0.098 mcg 0%
Floate [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%
Betaine 0.065 mg 0%
Choline 78.11 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 67.8 g 25%
Sugars 6 g 12%
Dietary fiber 14.5 g 52%
Carbohydrate 45.7 g 0%
Net carbs 61.7g
Aminoacids
Nutrient Amount DV
Alanine 0.871 g 0%
Arginine 1.779 g 0%
Aspartic acid 2.196 g 0%
Cysteine 0.299 g 0%
Glutamic acid 4.135 g 0%
Glycine 0.889 g 0%
Histidine 0.533 g 0%
Isoleucine 0.867 g 0%
Leucine 1.602 g 0%
Lysine 1.249 g 0%
Methionine 0.213 g 0%
Phenylalanine 0.934 g 0%
Proline 1.145 g 0%
Serine 0.996 g 0%
Threonine 0.751 g 0%
Tryptophan 0.213 g 0%
Tyrosine 0.673 g 0%
Valine 0.962 g 0%
Minerals
Nutrient Amount DV
Calcium 178.79 mg 14%
Copper 0.76 mg 84%
Fluoride 0 mcg 0%
Iron 7.5 mg 42%
Magnesium 116.01 mg 28%
Manganese 1.25 mg 54%
Phosphorus 335.95 mg 27%
Potassium 716.37 mg 15%
Selenium 13.27 mcg 24%
Sodium 454.43 mg 20%
Zinc 2.86 mg 26%
Other
Nutrient Amount DV
Water 199.327 g 0%
Ash 3.557 g 0%