Warm Fava Bean & Escarole Salad (Scafata)

Warm Fava Bean & Escarole Salad (Scafata)

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From: EatingWell Magazine, March/April 2016

This easy and beautiful vegetable salad recipe features favas, escarole and peas and is inspired by scafata, the healthy spring salad from Umbria, Italy.

Ingredients 4 servings

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  • 2 tablespoons extra-virgin olive oil
  • 1 small onion, halved and sliced
  • 2 cloves garlic, minced
  • ⅛ teaspoon crushed red pepper, or to taste
  • 4 cups coarsely chopped escarole
  • 1 cup shelled fresh fava beans (see Tip) or frozen lima beans (thawed)
  • 1 cup peas, fresh or frozen (thawed)
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ cup packed chopped fresh basil and/or mint

Preparation

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  1. Heat oil in a large saucepan over medium heat. Add onion, garlic and crushed red pepper; cook, stirring, until softened, 2 to 3 minutes. Add escarole, beans, peas, salt and pepper; cook, stirring, until the escarole starts to wilt, 2 to 3 minutes more. Remove from heat and stir in herbs.
  • How to prep fava beans: Snap off the stem-end of the pod, then pull off the string to open it. Pop the beans out of the pod by running your thumb down the inside. Drop into boiling water for 30 seconds; transfer to a bowl of ice water. Remove the “cap” at the top of each bean and slip the bean out of its waxy coating.

Nutrition information

  • Serving size: about ¾ cup
  • Per serving: 237 calories; 8 g fat(1 g sat); 13 g fiber; 31 g carbohydrates; 13 g protein; 241 mcg folate; 0 mg cholesterol; 5 g sugars; 0 g added sugars; 1,274 IU vitamin A; 20 mg vitamin C; 80 mg calcium; 4 mg iron; 307 mg sodium; 647 mg potassium
  • Nutrition Bonus: Folate (60% daily value), Vitamin C (33% dv), Vitamin A (25% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, ½ vegetable, 1 lean meat, 1½ fat

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