Broad Bean Salad
User Reviews
5
Broad Bean Salad
Description
The salad starts with podded broad beans that are boiled briefly to tender-crisp, then shocked in ice water to stop cooking and maintain color. The beans are shelled to remove the outer coating, revealing bright green interiors. Thinly sliced zucchini rounds, either raw or lightly grilled and cooled, add subtle texture. Leafy lettuce, finely chopped sun-dried tomatoes, thinly sliced red onion, fresh mint, crumbled feta cheese, and pumpkin seeds combine to enrich the salad with varied flavors and textures.
The mint vinaigrette is a fresh blend of olive oil, minced garlic, chopped fresh mint, lime juice, a pinch of sugar, and salt and pepper, which ties the flavor components with a refreshing, herbaceous note and slight acidity. The lettuce and other ingredients are dressed lightly to maintain crispness and contrast.
This salad works as a light side or starter, with its fresh elements and bright flavors suitable for warm weather or as a complement to grilled dishes. It benefits from assembly just before serving for best texture.
For convenience, ingredients can be prepped separately and combined when ready to serve, and the choice between fresh, frozen, or canned broad beans allows flexibility depending on availability.
Ingredients
- 2 cups broad beans 250g, fresh podded or frozen, aka fava beans
- 2 zucchini medium
- 2 cups lettuce leaves
- 2 tablespoons tomatoes from a jar), chopped into small pieces, sun dried
- ¼ red onion finely sliced
- 3 tablespoons feta cheese crumbled
- 1 tablespoon mint chopped, fresh
- 1 tablespoon pumpkin seeds
For the mint dressing
- 3 tablespoons extra virgin olive oil
- 2 garlic minced, cloves
- 2 tablespoons mint finely chopped, fresh
- 1 tablespoon lime juice
- ½ teaspoon sugar superfine caster
- 1 pinch salt
- 1 pinch black pepper
Instructions
- Add the broad beans to a pan of boiling water and boil for 3 minutes. Drain and run under cold water, then pour the broad beans into a bowl of iced water. Pinch them to pop the bright green broad beans out of their thick shells. Discard the shells.
- Slice the zucchini into rounds about ¼-inch thick. You can use them raw, or rub them with a little oil and lightly char them on a griddle pan.
- For the mint vinaigrette, add all ingredients to a small bowl and whisk to combine (or add to a lidded jar and shake).
- Pile a serving plate with the zucchini, broad beans, sun dried tomatoes, onion, mint, feta,and pumpkin seeds, then drizzle with a little of the dressing. If desired, add more dressing.
Notes
- Choose fresh, frozen, or canned broad beans depending on availability and preference.
- Cook fresh broad beans until tender but still firm to maintain good texture.
- Grilled zucchini should be cooled before adding to the salad to prevent wilting the lettuce.
- Prepare ingredients ahead and store them separately in the fridge; assemble the salad just before serving to keep freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 273 kcal
% Daily Value*
| Calories | 273kcal | 14% |
| Carbohydrates | 25g | 8% |
| Protein | 11g | 22% |
| Fat | 15g | 23% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 11mg | 4% |
| Sodium | 176mg | 7% |
| Potassium | 690mg | 15% |
| Fiber | 7g | 28% |
| Sugar | 7g | 14% |
| Vitamin A | 627IU | 13% |
| Vitamin C | 23mg | 26% |
| Calcium | 134mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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