Recipes
Quick And Delicious
Mint & Broad Bean Salad
June 28, 2015

Broad Beans, also known as Fava, Faba or Horse Beans are flatish legumes that enjoy popularity in many countries around the world.    Their preparation can be a bit of a process, but when they’re in season, it’s worth it.

While especially high in fibre and iron, they also contain good levels of phosphorus, potassium, vitamin A and thiamin.

They also have high concentraions of an amino acid known as L-dopa (dopamine), a neurotransmitter in the brain, helping us to feel good!

A little warning though, they can be toxic to some people with favism, caused by an inherited blood enzyme deficiency, mostly of Mediterranean descent.

 

Preparation:  15 mins

Cooking time:  5 mins

Quantity:  4 small salads

Mint & Broad Bean Salad
Ingredients:

  • 2 cups broad beans
  • 3 cups salad greens, roughly chopped
  • 1/2 cup fennel, thinly shaved
  • 1/2 small onion, thinly sliced
  • 1/2 cup green, runner beans chopped into small bite size pieces
  • 16 fresh mint leaves
  • 1/4 cup olive oil
  • butter
  • juice of 1 lemon
  • sea salt
  • lightly toasted walnuts (optional)

Directions:

  1. Blanch the broad beans for 5 mins in well salted water, then run cold water over them.
  2. If you like, peel the skin from the beans and set them aside (I tend to leave the skins on)
  3. Saute the onion in butter on med/low heat until translucent, then add the broad beans and green beans and saute for 1 minute more, seasoning with salt.
  4. Cool to room temperature

(The above steps can be done ahead of time and the beans placed in the fridge).

Dressing

  1. place the mint, olive oil and lemon juice in a blender and blend well scraping down sides making a runny dressing.
  2. Pour into a small jug

Assembling

  1. Place the greens in a pile on serving plates and lay spoonfuls of the broad bean mix on top.
  2. drizzle the mint dressing over the salad, offering more dressing on the side.
  3. If using walnuts, sprinkle over the top before serving.
  4. Bon Appetite!

Notes

  • We all enjoyed this salad with a serving of fish
  • The original recipe included radish which I couldn’t find, so swapped for the fennel.
  • The dressing also called for 1 cup of fresh peas which would be a lovely addition, and highly recommended but again weren’t available.

There are some great options to play around with this salad and shows how versatile recipes can be.

Inspiration for this recipe came from www.alkalinesisters.com

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