Fava Bean Asparagus Sauté (Vegan, Gluten-Free)

Sharon Palmer

Nothing spells spring comfort to me quite like the first appearance of both asparagus and fava beans in farmers markets. These cool, verdant veggies emerge from the warm, damp earth and on plush vines during the first warm days of spring. In fact, I have both of these lovely veggies gracing my vegetable garden. This easy spring Fava Bean Asparagus Sauté—which is completely plant-based—uses these vegetables to their very best ability, in a simple, straightforward dish which can be enjoyed as an entrée or side-dish, or served over grains or pasta. Nothing too fussy or complicated—just let the natural ingredients shine through. Just sauté fava beans and asparagus with a bit of spring onions, garlic, olive oil, basil, mint and lemon, and in a few minutes you have a gorgeous, delectable dish.

Fresh fava beans are very special, and are typically only available for a short window of time. I planted only six fava bean plants in my garden, and they overtook my bed with gorgeous purple blooms, and fabulous pods filled with earthy, sweet beans. When picked fresh, they are delicious sautéed and served as a side-dish, in stir-fries, and with pasta. You can also freeze them to enjoy later, or dry them to enjoy as a hearty legume in savory dishes.

Fava beans growing in my garden right now.

So, give this completely plant-based, healthy, nutrient-rich recipe a try. The fava beans even add a dose of protein to this dish, making it a satiating, plant protein star of your plate. I love this as a special recipe for a dinner party, as a component of my spring holiday menu, or served at brunch or even breakfast. Try using this sauté as a topping over salads, flatbread, and toast to expand the ways you can enjoy this recipe.

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Fava Bean Asparagus Sauté (Vegan, Gluten-Free)


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  • Author: The Plant-Powered Dietitian
  • Yield: 6 servings 1x
Scale

Ingredients

  • 1 ½ tablespoons extra virgin olive oil (may use more for garnish)
  • 2 pounds fresh fava beans (in the shell), about 2 cups shelled (may use frozen)
  • 1 pound fresh asparagus, trimmed, chopped into 2-3 inch pieces (may use frozen)
  • 2 spring onions, sliced (tops and bulb)
  • 2 garlic cloves, minced
  • 1 lemon, juiced, zested
  • ¼ cup fresh mint leaves, chopped coarsely
  • ¼ cup fresh basil leaves, chopped coarsely
  • Sea salt and black pepper, to taste (optional)

Instructions

  1. Heat olive oil in a large saucepan or skillet.
  2. Sauté fava beans, asparagus, onions, and garlic for about 6-7 minutes, until veggies are crisp-tender, yet bright green and not overcooked.
  3. Remove from heat and toss in lemon juice and lemon zest, mint, and basil leaves. Season with salt and pepper if desired.
  4. Serve immediately.

Notes

May serve this as a side-dish, entrée, or on top of cooked grains, pasta, toast, or flatbread.

Nutrition

  • Serving Size: 1 serving
  • Calories: 221
  • Sugar: 5 g
  • Sodium: 10 mg
  • Fat: 4 g
  • Saturated Fat: 1 g
  • Carbohydrates: 34 g
  • Fiber: 14 g
  • Protein: 15 g
  • Cholesterol: 0 mg

For other green plant-based recipes, try some of my favorites:

Green Goddess Buddha Bowl
Rustic Avocado Garlic Toast
Green Pea Hummus

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