Roveja salad is a tasty and protein-rich side dish. A simple, nutritious recipe perfect for summer or spring. It’s also great to add to a cold pasta dish or parsley potatoes.
What kind of legume is roveja? Roveja is an ancient wild legume, similar to a pea, with small seeds that are brown, gray, or dark green. Also known as field pea, it is a Slow Food Presidium and is mainly grown in Umbria and Marche. It is perfect for soups, purees, and traditional dishes.
SEASONALITY of #dried roveja: all year round. It’s best consumed within a year or at most two from harvest (the longer it is stored, the longer the soaking and cooking times.
Recipes with little-known legumes
- Difficulty: Easy
- Cost: Medium
- Rest time: 12 Hours
- Preparation time: 10 Minutes
- Portions: 4People
- Cooking methods: Stove, Pressure Cooker
- Cuisine: Healthy
- Seasonality: All seasons
- Energy 169.16 (Kcal)
- Carbohydrates 20.22 (g) of which sugars 0.30 (g)
- Proteins 11.38 (g)
- Fat 0.45 (g) of which saturated 0.01 (g)of which unsaturated 0.01 (g)
- Fibers 17.77 (g)
- Sodium 8.50 (mg)
Indicative values for a portion of 125 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
Roveja Salad
- 7 oz roveja (whole or hulled)
- 2.5 cups water (for cooking)
- 2 leaves bay leaf (or a piece of kombu seaweed)
- 1 clove garlic (optional)
What are the nutritional values of roveja?
How many calories are in 125 grams of cooked roveja?
Tools
- Pressure Cooker
Roveja Salad
SOAKING for at least 12 hours, changing the water at least once. Then drain and rinse.
COOKING in plenty of water (starting from cold water) until tender but firm.
° In a regular pot for about 1 hour / 1 and a half hours.
° In a pressure cooker for 30-40 minutes (or 25 minutes and 15 minutes of rest with the pot still closed).
Once cooked, drain and simply season with a drizzle of oil and your favorite spices or herbs (anise, basil, coriander, cumin, fennel, marjoram, mint, nutmeg, oregano, paprika, chili pepper, parsley, savory, thyme).
It’s excellent with cherry tomatoes, red onion, cucumbers, fresh herbs, and a dressing of extra virgin olive oil and lemon (or vinegar).
🍀 Grated carrots, arugula, and balsamic vinegar
🍀 Cucumbers, avocado, and mint
🍀 Pomegranate, walnuts, and a drizzle of honey (agave syrup for vegans)
🍀 Capers, extra virgin olive oil, lemon, and salt
🍀 Cherry tomatoes, red onion, and basil
🍀 Celery, black olives, and oregano
🍀 Grilled zucchini, toasted pine nuts, and parsley🍀 Season with anchovies in oil (or sardines), garlic, and extra virgin olive oil. Serve on top of polenta.
STORING the roveja salad
In the refrigerator, in a closed container, it keeps for up to 3 days. I recommend reheating it in its cooking water and draining it just before consumption.
FAQ (Questions and Answers)
Can cooked roveja be frozen?
Cooked roveja can be frozen. It’s best to do so plain, in its cooking water and without seasoning, so it can be easily reheated and used for making salad or soup.
How can I reuse the roveja cooking water?
The cooking water of roveja is rich in flavor and nutrients, so don’t throw it away! It can be used to extend soups and purees, cook grains like barley or farro, or as a base for rustic soups.
Properties – what is roveja good for?
Nutritionist Dal Bello says: “Roveja, like peas, boasts a good protein content, contains carbohydrates, some minerals like phosphorus and potassium, and B-group vitamins. Like all other legumes, it is an excellent source of fiber and amino acids, especially when paired with a grain.”
Contraindications of roveja
Roveja can cause bloating for those with digestive difficulties with legumes. It should be avoided in cases of favism and consumed in moderation by those suffering from gout.
