Fava Bean Toasts

5
Average: 5 (3 votes)
(3 votes)
Fava Bean Toasts
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
583
calories
Calories

Healthy, because

Even smarter

Nutritional values

This protein-rich recipe is a fun take on the traditional English meal of beans on toast.

Make sure to use a hearty bread that can hold up to the beans. A whole grain or seeded variety is best, and also provides added fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie583 cal.(28 %)
Protein36 g(37 %)
Fat8 g(7 %)
Carbohydrates90 g(60 %)
Sugar added0 g(0 %)
Roughage11.8 g(39 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.2 mg(10 %)
Vitamin K2.9 μg(5 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.6 mg(43 %)
Folate200 μg(67 %)
Pantothenic acid1.1 mg(18 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C4 mg(4 %)
Potassium1,734 mg(43 %)
Calcium259 mg(26 %)
Magnesium192 mg(64 %)
Iron8.8 mg(59 %)
Iodine12 μg(6 %)
Zinc4.3 mg(54 %)
Saturated fatty acids2.5 g
Uric acid217 mg
Cholesterol6 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
2 cups Fava bean (shelled)
1 Tbsp extra virgin olive oil
½ clove garlic cloves (minced)
1 small Baguette (cut into 8 slices)
½ cup Parmesan (shaved)
8 sprigs mint (to garnish)
salt
freshly ground peppers
How healthy are the main ingredients?
Parmesanmintolive oilgarlic clovesalt

Preparation steps

1.
Blanch the fava beans in a large saucepan of salted, boiling water for 2 minutes. Preheat the grill to hot.
2.
Drain well and tip into a bowl. Add the olive oil, garlic, and seasoning, mashing until creamy yet with a little texture.
3.
Toast the slices of baguette under the grill for 1 minute, turning halfway through. Remove and leave to cool slightly before topping with the crushed fava beans.
4.
Garnish with shaved Parmesan, mint leaves, and a little seasoning before serving.