Sautéed Spinach and Fava Beans with Sesame and Hazelnuts
f you're looking for an easy way to use fava beans, you'lL love this crispy, crunchy wholesome Mediterranean starter. Sautéed Spinach and Fava Beans with Sesame and Hazelnuts are ready in just 15 minutes.
Equipment
1 skillet
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
Use young broad beans if possible. They are sweeter and more tender. Older beans can be slightly tougher, so peeling the outer skins helps keep the texture soft.
• Don’t overcook the spinach. Turning off the heat before adding it keeps the leaves vibrant and fresh.
•Toast the hazelnuts lightly if you want extra crunch and flavour.
• If fresh beans are not in season, jarred or frozen fava beans work well too.
•Time saver- buy pre-washed spinach leaves
•Time saver- buy pre-washed spinach leaves
Nutrition Profile
Nutrition
Sautéed Spinach and Fava Beans with Sesame and Hazelnuts
Serving Size
1 serving
Amount per Serving
Calories
440
% Daily Value*
Fat
23
g
35
%
Potassium
92
mg
3
%
Carbohydrates
38
g
13
%
Fiber
14
g
58
%
Sugar
6
g
7
%
Vitamin A
135
IU
3
%
Vitamin C
50
mg
61
%
Calcium
135
mg
14
%
Iron
4.5
mg
25
%
* Percent Daily Values are based on a 2000 calorie diet.
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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