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Fava Bean and Spinach Salad
Bright and refreshing, this Fava Bean and Spinach Salad celebrates the vibrant flavors of spring. Fava beans, also known as broad beans, provide a creamy texture that pairs beautifully with the crispness of fresh spinach, the sweetness of cherry tomatoes, and the tangy feta cheese. Tossed in a zesty lemon dressing and garnished with aromatic mint leaves, this salad is not only a feast for the eyes but also a delightful way to enjoy nutrient-rich ingredients. Historically, fava beans have been cultivated since ancient times, often seen in Mediterranean cuisine, symbolizing fertility and springtime renewal.
Ingredients
- Fava beans
- 1 cup, shelled
- Fresh spinach
- 4 cups, washed and dried
- Cherry tomatoes
- 1 cup, halved
- Red onion
- 1/2 small, thinly sliced
- Feta cheese
- 1/2 cup, crumbled
- Fresh mint leaves
- 1/4 cup, chopped
- Olive oil
- 3 tablespoons
- Lemon juice
- 2 tablespoons
- Salt
- to taste
- Black pepper
- to taste
Instructions
- Bring a pot of salted water to a boil. Add the fava beans and cook for 2 minutes. Drain and immediately rinse under cold water to stop the cooking process.
- Carefully remove the outer skin from the fava beans by gently squeezing each bean. Set aside the peeled beans.
- In a large mixing bowl, combine the washed and dried spinach, thinly sliced red onion, halved cherry tomatoes, crumbled feta cheese, and chopped fresh mint leaves.
- In a separate small bowl, whisk together the lemon juice, olive oil, salt, and black pepper until well combined to create the dressing.
- Pour the dressing over the salad mixture and toss gently to coat all the ingredients evenly.
- Finally, add the prepared fava beans to the salad and gently toss again to incorporate them without mashing.
- Serve the salad chilled or at room temperature, garnished with additional mint leaves if desired.
Tips
- For added crunch, consider including toasted pine nuts or walnuts.
- If fava beans are unavailable, you can substitute with edamame or chickpeas for a similar texture.
- This salad can be made a few hours in advance; just add the fava beans and dressing right before serving to keep the spinach fresh.
Dietary Information
Servings: 4 Dish Type: Salad Prep Time: 15 minutes Cook Time: 2 minutes Calories: 220 Fat: 14g Carbs: 18g Protein: 8g Sodium: 300mg Sugar: 2g
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