Mashed Favas Broad Beans Greens

Nutriscore Rating: 86/100

Indulge in the vibrant flavors of spring with this Mashed Favas Broad Beans Greens recipe, a Mediterranean-inspired dish that celebrates the earthy sweetness of fresh fava beans. Blanched and gently mashed, the fava beans are paired with tender wilted greens, a hint of garlic, and a splash of zesty lemon juice for a perfectly balanced bite. Enhanced by the richness of extra virgin olive oil and the freshness of parsley, this wholesome dish is packed with nutrients and irresistible texture. Ready in just 35 minutes, it’s an effortless yet elegant option for your next appetizer or light meal. Serve with crusty bread or pita to soak up every last bit of the creamy, flavorful mash. Perfect for vegans and vegetarians, this recipe highlights seasonal ingredients and Mediterranean cooking techniques, blending comfort and health in every bite.

Recipe Information

• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

10 items

• 500 grams fresh fava beans (shelled)
• 3 tablespoons extra virgin olive oil
• 2 pieces garlic cloves, finely minced
• 1 tablespoon lemon juice
• 100 grams baby spinach or mixed greens
• 2 tablespoons chopped fresh parsley
• 0.5 teaspoon sea salt
• 0.25 teaspoons black pepper
• 2 cups water
• crusty bread or pita (optional, for serving)

📝 Instructions

8 steps

1. Bring a pot of salted water to a boil. Add the shelled fava beans and blanch for 3 minutes.

2. Drain the beans and immediately transfer them to a bowl of ice water to cool. Once cooled, gently pinch each bean to remove the outer skin, revealing the bright green bean inside.

3. Heat 2 tablespoons of olive oil in a medium skillet over medium heat. Add the minced garlic and sauté for 1–2 minutes until fragrant, being careful not to brown the garlic.

4. Add the peeled fava beans and 1 cup of water to the skillet. Cook over medium heat for about 10 minutes, stirring occasionally, until the beans are tender and most of the water has evaporated.

5. Transfer the cooked beans to a bowl and mash them with a fork or potato masher until a chunky paste forms. Add the lemon juice, sea salt, black pepper, and 1 tablespoon of olive oil. Mix well.

6. In the same skillet, add the remaining 1 cup of water and the greens. Cook over medium heat for 2–3 minutes until wilted. Drain off any excess water.

7. Fold the wilted greens and chopped parsley into the mashed fava beans. Taste and adjust seasoning if necessary.

8. Serve warm or at room temperature with a drizzle of olive oil on top. Pair with crusty bread or pita if desired.

Nutrition Facts

1 serving (302.1g)

Calories		246
% Daily Value*
Total Fat		11.2 g	14%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		374 mg	16%
Total Carbohydrate		28.7 g	10%
	Dietary Fiber	7.9 g	28%
	Total Sugars	2.7 g
Protein		12.4 g	25%
Vitamin D		0.0 mcg	0%
Calcium		93 mg	7%
Iron		3.0 mg	17%
Potassium		586 mg	12%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 405 cal (38.1%%)

Protein: 196 cal (18.5%%)

Carbs: 460 cal (43.4%%)