Prawns with Fava Beans Artichoke Tomato Garlic and Herbs
Dive into Mediterranean-inspired flavors with this vibrant recipe for Prawns with Fava Beans, Artichoke, Tomato, Garlic, and Herbs. Tender, pan-seared prawns are paired with earthy fava beans, tangy artichoke hearts, and sweet, juicy cherry tomatoes, all brought together in a fragrant garlic and white wine sauce. A squeeze of lemon juice and a medley of fresh herbs like parsley and thyme infuse the dish with bright, zesty notes, while a hint of red pepper flakes adds subtle heat. Perfect for a quick yet elegant dinner, this 35-minute recipe is packed with nutritious ingredients and bold flavors. Serve it with crusty bread to soak up the flavorful broth, making it a complete and satisfying meal.
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Recipe Information
Ingredients
- 500 grams large prawns (peeled and deveined, tails on)
- 200 grams fava beans (fresh or frozen)
- 200 grams artichoke hearts (quartered, canned or fresh)
- 250 grams cherry tomatoes (halved)
- 4 cloves garlic (minced)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 120 milliliters dry white wine
- 100 milliliters chicken or vegetable broth
- 2 tablespoons fresh parsley (finely chopped)
- 1 teaspoon fresh thyme leaves
- 1 teaspoon red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 loaf crusty bread (optional, for serving)
Instructions
If using fresh fava beans, blanch them in boiling water for 2 minutes, then transfer them to a bowl of ice water. Remove the outer skins and set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Season the prawns with a pinch of salt and black pepper. Sear them in the skillet for 2–3 minutes per side, until they turn pink and are just cooked through. Remove the prawns and set aside.
Add the remaining tablespoon of olive oil to the skillet. Sauté the minced garlic and red pepper flakes for 30 seconds, until fragrant.
Deglaze the skillet by pouring in the white wine. Scrape up any browned bits from the bottom of the pan and let the wine reduce by half, about 2 minutes.
Stir in the cherry tomatoes, artichoke hearts, fava beans, and thyme. Cook for 5 minutes, stirring occasionally, until the tomatoes soften and start to release their juices.
Pour in the chicken or vegetable broth and add the lemon juice. Simmer for another 5 minutes to let the flavors meld.
Return the prawns to the skillet, ensuring they are coated in the sauce. Cook for 2 minutes to reheat them.
Sprinkle the dish with chopped parsley and adjust seasoning with additional salt and black pepper to taste.
Serve the prawns and vegetables in their sauce with crusty bread on the side, if desired.
Nutrition Facts
Calories |
2375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.9 g | 78% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 975 mg | 325% | |
| Sodium | 6080 mg | 264% | |
| Total Carbohydrate | 274.1 g | 100% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 21.7 g | ||
| Protein | 180.7 g | 361% | |
| Vitamin D | 19.0 mcg | 95% | |
| Calcium | 685 mg | 53% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 3767 mg | 80% | |
*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.
