Распечатать
E-mail
 |
Ингредиенты
- 1 cup kamut, preferably soaked overnight 1 ½ lb. fresh fava beans (in pods) - you can also use ¾ cup canned or dried versions The dressing:
- 2 oz. pancetta, chopped 2 tbsp white wine vinegar 2 tbsp extra virgin olive oil ⅛ tsp salt 7 large basil leaves, thinly sliced Instructions
View Full Recipe at Cookin' Canuck
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 242g | |
| Calories 716 | |
| Calories from Fat 70 | 10% |
| Total Fat 8.04g | 10% |
| Saturated Fat 1.61g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 28mg | 9% |
| Sodium 810mg | 34% |
| Potassium 1025mg | 29% |
| Total Carbs 131.86g | 35% |
| Dietary Fiber 16.9g | 56% |
| Sugars 15.23g | 10% |
| Protein 39.04g | 62% |
%20that%20I%20was%20actually%20able%20to%20try%20fava%20beans%20for%20the%20first%20time.%20Minus%20the%20liver%20part%20(and%20the%20psychosis%20that%20went%20with%20it),%20Hannibal%20knew%20what%20he%20was%20talking%20about!%3C/p%3E%3Cp%3EThe%20season%20for%20fresh%20fava%20beans%20is%20fleeting%20and%20nearing%20the%20end,%20so%20be%20sure%20to%20pop%20out%20to%20your%20local%20farmer%E2%80%99s%20market%20or%20Middle%20Eastern%20market%20this%20weekend.%20While%20nothing%20can%20quite%20replace%20the%20taste%20and%20texture%20of%20fresh%20fava%20beans,%20canned%20or%20frozen%20versions%20are%20good%20substitutes%20and%20are%20available%20year%20round.%20Sometimes%20they%E2%80%99re%20labeled%20as%20broad%20beans,%20so%20be%20on%20the%20lookout%20for%20either%20name.%3C/p%3E%3Cp%3EAdmittedly,%20fresh%20fava%20beans%20are%20a%20labor%20of%20love,%20but%20so%20worth%20the%20effort.%20They%20have%20two%20shells,%20which%20both%20need%20to%20be%20removed%20before%20consuming%20the%20beans.%20First,%20either%20%E2%80%9Cunzip%E2%80%9D%20the%20pods%20or%20run%20a%20small%20knife%20down%20the%20seam%20of%20the%20pod%20to%20release%20the%20beans.%20Blanch%20them%20in%20boiling%20water%20for%2030%20seconds%20to%201%20minute,%20depending%20on%20the%20size%20of%20the%20beans,%20then%20plunge%20into%20a%20bowl%20of%20ice%20water%20to%20stop%20them%20from%20cooking%20further.%20Last,%20pinch%20the%20beans%20between%20your%20fingers%20to%20pop%20out%20the%20inner,%20tender%20bean.%20Ready%20to%20eat%20or%20mix%20into%20salad,%20soups%20or%20stews!%3C/p%3E%3Cp%3EIf%20you%E2%80%99re%20going%20to%20try%20fava%20beans%20at%20any%20time,%20this%20is%20the%20time%20to%20do%20it,%20as%202016%20has%20been%20declared%20by%20the%20United%20Nations%20as%20the%20International%20Year%20of%20Pulses.%20If%20you%20haven%E2%80%99t%20done%20so%20already,%20join%20thousands%20of%20others%20by%20popping%20over%20to%20take%20the%20Pulse%20Pledge.%20And%20what%20are%20pulses,%20you%20might%20ask?%20Lentil,%20chickpeas,%20dry%20peas%20and%20beans.%3C/p%3E%3Cp%3ELike%20many%20other%20pulse%20varieties,%20fava%20beans%20are%20packed%20with%20protein,%20as%20well%20as%20antioxidants,%20vitamins%20and%20minerals.%20They%20are%20also%20a%20fantastic%20source%20of%20fiber%20and%20folate,%20which%20are%20all%20reasons%20to%20include%20them%20in%20your%20diet%20on%20a%20regular%20basis.%3C/p%3E%3Cp%3EFor%20this%20whole%20grain%20salad,%20I%20used%20kamut,%20an%20ancient%20wheat%20variety%20that%20is%20high%20in%20protein%20as%20well%20as%20many%20minerals.%20It%20has%20a%20wonderful%20firm%20and%20chewy,%20yet%20tender%20texture,%20which%20makes%20it%20very%20satisfying%20and%20a%20fantastic%20salad%20co-host%20to%20more%20tender%20ingredients,%20such%20as%20fava%20beans.%20In%20this%20salad,%20it%E2%80%99s%20all%20mixed%20together%20with%20a%20savory%20pancetta%20and%20basil%20dressing.%3C/p%3E%3Cp%3EWhile%20this%20salad%20is%20wonderful%20served%20warm,%20it%E2%80%99s%20also%20really%20good%20at%20room%20temperature,%20making%20it%20a%20great%20option%20for%20summertime%20picnics.%20With%20a%20glass%20of%20chianti,%20of%20course.%3C/p%3E%3Cp%3EOther%20healthy%20recipes%20with%20pulses:%3C/p%3E%3Cp%3ECookin%E2%80%99%20Canuck%E2%80%99s%20Indian%20Spiced%20Chickpea%20Flatbread%20%7BSocca%7D%3C/p%3E%3Cp%3ECookin%E2%80%99%20Canuck%E2%80%99s%20Baked%20Curry%20Lentil%20Cakes%20with%20Roasted%20Red%20Pepper%20Sauce%3C/p%3E%3Cp%3EOh,%20Lady%20Cakes%E2%80%99%20Peanut%20Butter%20&%20Coconut%20(Pea)%20Protein%20Bites%3C/p%3E%3Cp%3EFit%20Foodie%20Finds%E2%80%99%20Southwestern%20Black%20Bean%20Couscous%20Salad%3C/p%3E%3Cp%3EDetoxinista%E2%80%99s%20Gluten-Free%20Mediterranean%20Chickpea%20Flour%20Pizza%3C/p%3E%3Cp%3EIf%20you%20make%20this%20recipe,%20I%E2%80%99d%20love%20to%20see%20it%20on%20Instagram!%20Just%20use%20the%20hashtag%20%23COOKINCANUCK%20and%20I%E2%80%99ll%20be%20sure%20to%20find%20it.%3C/p%3E%3Cp%3EWarm%20Fava%20Bean%20Kamut%20Salad%20with%20Pancetta%20Basil%20Dressing%20%20%20%20%20Total%20time%20%201%20hour%2015%20mins%20%20%20%20%20Warm%20Fava%20Bean%20Kamut%20Salad%20with%20Pancetta%20Basil%20Dressing%E2%80%A6A%20wonderful%20whole%20grain%20salad%20with%20an%20amazing%20vinaigrette!%20182%20calories%20and%204%20Weight%20Watchers%20SmartPoints%20%20Author:%20Dara%20Michalski%20%7C%20Cookin'%20Canuck%20Serves:%20Serves%206%20%20%20Ingredients%3C/p%3E%3Cp%3EBring%202%20cups%20of%20water%20to%20a%20boil%20in%20a%20medium%20saucepan.%20Add%20the%20kamut,%20reduce%20the%20heat%20to%20low%20and%20simmer%20until%20tender,%20but%20still%20firm,%2030%20to%2040%20minutes.%20If%20the%20kamut%20was%20not%20soaked%20overnight,%20increase%20the%20cooking%20time%20to%2050%20to%2060%20minutes.%20Drain%20the%20excess%20water.%20While%20the%20kamut%20is%20cooking,%20prepare%20the%20fava%20beans.%20Remove%20the%20beans%20from%20the%20pods,%20either%20by%20%E2%80%9Cunzipping%E2%80%9D%20the%20pods%20or%20using%20a%20small%20knife%20to%20cut%20along%20the%20seam.%20Prepare%20a%20bowl%20of%20ice%20water.%20Bring%20a%20small%20pot%20of%20water%20to%20a%20boil.%20Add%20the%20beans%20and%20cook%20for%2030%20seconds%20to%201%20minute,%20depending%20on%20the%20size%20of%20the%20beans.%20Drain%20and%20immediately%20plunge%20the%20beans%20in%20the%20bowl%20of%20ice%20water.%20Peel%20the%20outer%20husk%20off%20of%20the%20beans.%20You%20should%20have%20about%20%C2%BE%20cup%20fava%20beans.%20In%20a%20medium%20bowl,%20stir%20together%20the%20kamut%20and%20fava%20beans.%20Add%20the%20pancetta%20and%20stir%20in%20the%20dressing.%20Serve.%20The%20dressing:%3C/p%3E%3Cp%3EAdd%20the%20pancetta%20to%20a%20cold%20medium%20skillet.%20Set%20over%20medium%20heat%20and%20cook,%20stirring%20occasionally,%20until%20he%20pancetta%20is%20browned%20and%20crispy.%20Drain%20on%20a%20paper%20towel.%20In%20a%20small%20bowl,%20whisk%20together%20the%20vinegar,%20olive%20oil%20and%20salt.%20Stir%20in%20the%20basil.%20%20%20Notes%20Weight%20Watchers%20Points:%205%20(SmartPoints),%205%20(Points+),%204%20(Old%20Points)%20%20%20Nutrition%20Information%20%20Serving%20size:%20%C2%BD%20cup%20%7C%20Calories:%20198.4%20cal%20%7C%20Fat:%206.0g%20%7C%20Saturated%20fat:%200.9g%20%7C%20Carbohydrates:%2028.3g%20%7C%20Sugar:%201.1g%20%7C%20Sodium:%20140.9mg%20%7C%20Fiber:%207.4g%20%7C%20Protein:%2010.7g%20%7C%20Cholesterol:%205.8mg%20%20%203.4.3177%3C/p%3E%3Cp%3EDisclosure:%20This%20post%20contains%20links%20to%20my%20Amazon%20affiliate%20page.%20Any%20revenue%20made%20from%20sales%20through%20these%20links%20helps%20to%20support%20this%20blog.%20Thank%20you!%3C/p%3E){kind=link}