Chilean fava bean salad, or ensalada de habas, is fava beans boiled for about 20 minutes, cooled, and tossed with lettuce strips, mellowed thin sliced onion, and olives, dressed with lemon juice, olive oil, and sea salt. It takes 10 minutes of preparation and 20 minutes of cooking, and serves 4.
A simple country salad that balances the buttery texture of fresh fava beans with the crisp bite of onion, and it is naturally vegan.
How to Make Fava Bean Salad?
Fava beans can be bought fresh to cook at home, or jarred or canned, ready to add straight to the salad.
Nutritional Information
Each serving of fava bean salad contains approximately 190 kcal, 20 g of carbohydrates, 10 g of fat, 8 g of protein, 7 g of fiber, 2 g of sugars, 0 mg of cholesterol, and 150 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Homemade Chilean Fava Bean Salad Recipe
Preparation: 10 minutes
Cooking: 20 minutes
Servings: 4
Ingredients
- 500 g of fava beans
- 1 head of lettuce, chopped
- 1 onion, thinly sliced
- 100 g of olives
- Olive oil
- Lemon juice
- Sea salt
Instructions
- In a large pot of salted boiling water, add the cleaned fava beans and cook for about 20 minutes, until tender. Drain and let cool.
- Wash the lettuce leaves well and cut into medium strips. Set aside. Peel and slice the onion thinly and mellow it with salt or hot water. Drain and set aside.
- Place the fava beans in a large glass bowl with the lettuce, onion, and olives, add the lemon juice, and toss well, seasoning with olive oil and sea salt to taste. Serve freshly made as a starter or side.
Additional Tips
Do not overcook
Cook the beans until tender but firm, or they will turn to mash.
Dress at the last minute
Add lemon and salt just before serving so the lettuce does not wilt.
Peel for elegance
Removing the thick skin of each bean gives a softer texture and nicer look.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Fresh fava beans | Frozen fava beans | 500 g | Cook per package |
| Olives | Cherry tomatoes | 1 cup | Fresher |
| Plain | With fresh cheese | 100 g | Not vegan |
| Lemon juice | Red wine vinegar | 2 tablespoons | Sharper |
Frequently Asked Questions (FAQs)
1. Can I use frozen fava beans?
Yes, just cook them according to the package before using.
2. Do I need to peel the fava beans?
It is optional, but peeling the thick skin gives a softer, more delicate result.
3. How do I keep the onion from being too strong?
Soak it in cold water with a little salt, or in hot water, for a few minutes.
4. What else can I add?
Cherry tomatoes, fresh cheese, hard boiled egg, or fresh herbs such as parsley or cilantro.
Fiber and Nutrients
Fava beans provide plenty of dietary fiber and antioxidants.
Did You Know?
Fava beans are legumes thought to originate in Asia Minor and North Africa, from where they spread worldwide.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Chilean Hot Fava Bean Salad Recipe
- Chilean Bean and Onion Salad Recipe
- Traditional Chilean Salad Recipe
- Chilean Digüeñes Red Wine Tart Recipe
