Sautéed Spinach and Fava Beans with Sesame and Hazelnuts
If you’re looking for an easy way to use fava beans, you’ll appreciate the crisp, crunchy texture with this wholesome Mediterranean starter. Sautéed Spinach and Fava Beans with Sesame and hazelnuts are ready in just 15 minutes.
Normally, I don’t consider fava beans very exciting, but I surprise myself every time I make them. They have a garlicky crunch with every bite, but are still soft inside. The lightly sautéed spinach adds a soft texture to the dish, keeping it crisp and fresh. A wholesome recipe with fibre-rich ingredients and a good source of plant protein, like our Mediterranean Chickpea Salad or Crunchy Walnut and Mandarin Salad.
Spinach is a staple in Spanish cuisine and features in many traditional dishes. It’s full of flavour, naturally nutritious (read more in this article), and incredibly versatile in the kitchen.
You can use sautéed spinach in omelettes, tacos, sandwiches, salads, hummus, or even make croquettes with it. If you’re looking for more inspiration, you can explore different ways to include spinach in your daily meals.
Recipe at a Glance
- 🌍Cuisine – Mediterranean
- 🕒 Ready In – 15 minutes
- 👩Serves – 2
- 🔪Equipment Needed – skillet pan
- 🥘Cook Method – stove-top
- 🛒Main Ingredients – Spinach, fava beans, sesame seeds, hazelnuts
- 📖 Dietary Notes – Vegan, Gluten-free, soy-free, high-protein
- 📊Skill Level – Easy, beginner level,
- 👌Perfect for – Weeknight lunch, every day
- 🍽️Serve with – Tomato on toast (Pan Tumaca), crusty brown bread
- ❤️ Why You`ll Love this RECIPE – A wholesome lunch that’s quick and easy to make, protein and fibre packed. Perfect texture between soft nd crunchy.
Ingredient Notes and Substitutions
Please see the RECIPE CARD at the bottom of this post for the complete list of ingredients and measurements, along with a printable recipe.
Spinach leaves – The spinach in this recipe was freshly picked from the countryside in Menorca, which makes it even more special. I included the stems as I personally don’t like waste, but you can remove them. You can, of course, use bagged spinach or swap it for kale, cabbage, or other leafy greens you have on hand.
Fava beans – Also known as broad beans, they are the star of this dish. I prepared mine earlier in the morning after picking them up fresh from the market. If you’re starting from scratch, peeling them will add about 5 extra minutes to the prep time.
Hazelnuts – The hazelnuts give that lovely crunchy texture, but you can easily replace them with walnuts, almonds, or any nuts you prefer.
Sesame Seeds – The sesame seeds can be used raw or lightly toasted beforehand to bring out more flavour.
Olive oil – A mild olive oil for sautéing the beans.
Garlic, salt, and parsley
Let`s Make Sautéed Spinach and Fava Beans
- Heat the olive oil in a large skillet over medium heat. Add the fava beans, garlic, and bay leaves and sauté for about 6–7 minutes, stirring often so the beans and garlic cook evenly.
- Add the fresh spinach and gently toss it through the beans. Turn off the heat and let the spinach wilt in the warm pan for 1–2 minutes.
- Remove the bay leaves and transfer the mixture to a serving plate.
- Sprinkle over the chopped hazelnuts, sesame seeds, and fresh parsley.
Top Tips
I recommend using young fava beans if possible, as they are sweeter and more tender, and easier to pop.
A time saver – buy pre-washed spinach leaves.
Don’t overcook the spinach. Turning off the heat before adding it keeps it fresh.
Recipe FAQs
Yes, broad beans (fava beans) freeze very well. Simply peel and shell them, then store them in an airtight container or freezer bag.
It depends on their size. Younger, smaller broad beans can be used as they are, but larger beans benefit from removing the outer skin for a softer, more tender texture.
Don’t overcook it. After washing the spinach, make sure it’s well-dried before adding it to the pan. Add it at the end, turn off the heat, and give it a few gentle stirs until just wilted. There’s no need to cook it for longer, as overcooking will release more water.
More Wholesome Mediterranean Recipes you might like
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Recipe Card and Notes
Sautéed Spinach and Fava Beans with Sesame and Hazelnuts
Equipment
Ingredients
- 2 cups fresh spinach leaves about 60 grams
- 2 cups shelled broad beans/fava beans about 500 grams
- ⅓ cup hazelnuts 50 grams (roughly crushed with a mortar)
- 4 garlic cloves finely chopped
- 2 tablespoons mild olive oil
- 3 bay leaves
- 1 small handful of fresh parsley chopped
- 1 tablespoon sesame seeds
- pinch of salt to taste
Watch me Make it (Video)
Instructions
- Double pop those fava beans to remove the beans from inside. Heat the olive oil in a large skillet over medium heat until warm.
- Add the fava beans, garlic, and bay leaves, then sauté for about 6–7 minutes. Stir regularly so the beans cook evenly and the garlic becomes browned without burning.
- Once the beans are tender, add the fresh spinach and gently toss it through the pan. Turn off the heat and allow the spinach to wilt in the residual warmth for 1–2 minutes, stirring lightly to combine.
- Remove and discard the bay leaves, then transfer the mixture to a serving plate.
- Sprinkle over the chopped hazelnuts, sesame seeds, and fresh parsley. Give everything a gentle mix with a fork, and serve immediately.
Notes & Suggestions
•Time saver- buy pre-washed spinach leaves
Nutrition Profile
Nutritional information is an estimate, calculated automatically per serving. Values may vary depending on ingredients used and serving size. Adjust calculations accordingly if changes are made.
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This is great as I enjoy broad beans and always looking for new ways to use them.