The raw fava bean and mint salad is a simple yet refreshing dish. It is prepared using fresh, already peeled fava beans to enhance their natural flavor and tender texture. Perfect as a light side dish on spring days or as a tasty appetizer to serve during festivities.
Fava beans are an excellent food, rich in fiber, plant proteins, vitamins, and minerals.
FAVA SEASON – from March to July, depending on the area where they are grown.
RECIPES with fresh fava beans
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 1 Person
- Cooking methods: No cooking
- Cuisine: Wellness
- Seasonality: Spring
- Energy 78.61 (Kcal)
- Carbohydrates 6.23 (g) of which sugars 3.87 (g)
- Proteins 3.68 (g)
- Fat 4.44 (g) of which saturated 1.93 (g)of which unsaturated 0.13 (g)
- Fibers 2.42 (g)
- Sodium 931.85 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Raw Fava Bean and Mint Salad
- 0.7 oz fava beans (shelled weight)
- 0.35 oz pecorino (or parmesan)
- 4 strawberries (optional)
- to taste lemon (zest)
- to taste mint (or basil, oregano, thyme)
- to taste salt
- to taste lemon juice
- to taste extra virgin olive oil
Can it be enriched with other ingredients?
Add as desired: slices of fresh spring onion, thin raw fennel shavings, some apple or avocado slices, pumpkin or chia seeds, or walnuts or pine nuts.
Tools
- Knife
- Cheese Slicer
Raw Fava Bean and Mint Salad
Choose the freshest fava beans: the pods should be vibrant green, firm, with no dark spots or dehydration marks. The younger they are, the sweeter and more tender they are, making them ideal for raw consumption.
Open the pods with your hands and extract the seeds. If the fava beans are small and tender, enjoy them as is.
If they are large or tough, peel them from the outer skin by making a small cut with a fingernail or the tip of a knife and pushing out the inner seed.
Optionally, create a border for the salad with strawberries or other berries, or cherry tomatoes.
Cut the cheese (parmesan or pecorino) into shavings with a cheese slicer or a vegetable peeler to form the base of the salad.
At this point, add the fava beans, some lemon zest, and a few mint leaves.
Optionally, just before serving, season with a pinch of salt, some lemon juice, and a drizzle of extra virgin olive oil.
STORING raw fava bean salad
The raw fava bean and mint salad can be stored in the fridge for one day, at most two, in a closed container. To keep it fresh and tasty, it’s best to dress it just before serving.
FAQ
How do you eat fresh raw fava beans?
They should first be shelled, that is, removed from the pod, and then peeled one by one, eliminating the outer skin which can be a bit tough or bitter, especially if the beans are not very small.
Can I use frozen fava beans?
Frozen fava beans are not suitable for this recipe: fresh ones have a unique texture and flavor that cannot be replicated. Additionally, for health reasons, frozen vegetables should never be eaten raw.
Is it also good as a main dish?
On its own, it is more of an appetizer or side, but if you add a base of whole grains, like farro or barley, and maybe some marinated tofu (as a substitute for cheese for vegans), it can become a light and nutritious main dish.
What cheese pairs best with raw fava beans?
Raw fava beans pair wonderfully with fresh and mild-flavored cheeses. Some of the most popular options include fresh pecorino, ricotta, mozzarella, or stracciatella. If you prefer a stronger contrast, you can opt for aged parmesan or a goat cheese with a slightly more intense flavor.
What are the contraindications of eating raw fava beans?
Raw fava beans are not recommended for those suffering from favism, a genetic condition that can cause severe reactions even with small amounts. For those without this issue, it is always best not to overdo it: they can be a bit heavy to digest or cause bloating in sensitive individuals.
Food allergies related to fava beans are more common with the consumption of raw fava beans. This is because they contain proteins that can trigger allergic reactions in some people. Cooking significantly reduces the risk of allergies, as heat degrades these proteins, making them less reactive.
