Rice and fava beans are a perfect match for one another. Delicate rice paired with the protein of crisp fava beans results in a well-rounded combination. The lemon vinaigrette and zest are the acidic punch that the dish needs to bring it all together. Top with some fresh scallions too for the final pop of flavor. This salad recipe is so hearty it can even be a main dish option especially for a light lunch along with my amazing homemade CIABATTA BREAD recipe.
Rice and fava beans prepared
Fava Beans and Rice - A Perfect Match
There are many rice and bean recipes that are classic and part of many cultures. This dish is a different take on the Venetian classic dish, Risi e Bisi (rice and peas). It is traditionally made with fresh spring peas, so why not with fresh spring fava beans. The results are enticing but not entirely unique. I got the inspiration for this dish from a traditional Persian dish called baghali polo which is rice and favas layered with dill.
The main ingredients also bring together many different nutrients to help with a diet that is not just healthy and low fat but also delicious.
Nutritional Value of White Rice
One cup (158 grams) of cooked long-grain white rice:
- Calories: 206 calories
- Carbs: 45 grams
- Fat: Less than 1 gram
- Protein: 4 grams
- Fiber: less than 1 gram
- Folate: 23% of the Daily Value (DV)
- Manganese: 37% of the DV
- Selenium: 17% of the DV
- Thiamin: 17% of the DV
- Niacin: 12% of the DV
- Iron: 11% of the DV
Nutritional Value of Fava Beans
A half-cup (80 grams) of cooked fava beans offers:
- Calories: 93 calories
- Carbs: 16 grams
- Fat: Less than 1 gram
- Protein: 7 grams
- Fiber: 5 grams
- Folate: 20% of the Daily Value (DV)
- Manganese: 18% of the DV
- Copper: 11% of the DV
- Phosphorous: 10% of the DV
Fava are so nutritious that you should cook with them whenever you can. I love them with pasta in my Creamy Pesto Pasta with Fava Bean recipe.
Fresh fava beans
How to Shell, Cook, and Peel Fava Beans
Learning how to prepare fresh fava beans is easy but it is a labor-intensive process. However, it is worth all the effort. Fresh fava beans are far superior to dried. If you grow your own like we do or find them in your stores or farmer's markets, I highly suggest you buy some. Then be ready to enjoy them and want them every spring.
The steps for preparing fresh fava beans in summary are:
- Shell them from their pods
- Blanch them to make tender
- Shock them in cold water to loosen the skins
- Peel the skins off to expose the bright green beans
I have outlined all the steps you need to know on how to prepare those fresh fava beans HERE:
How to Make a Rice a Fava Bean Salad
It starts off with fresh cooked long-grain white rice. Prepare this in whatever method you like best whether stove-top, instant pot, or in a rice steamer.
Cooked long-grain white rice
While the rice is cooking; shell, cook, and peel the fresh fava beans. Above is the link to how you do that step-by-step. The process will take about 30 - 45 minutes.
All stages of fava beans - pods, beans with shell, peeled fava beans, and fava skins
Once the rice is cooked, keep warm. Mix the lemon vinaigrette ingredients in a bowl or pourable container. In a medium-sized mixing bowl combine the warm rice, cooked fava beans, and lemon vinaigrette. Add salt and pepper, then stir gently to combine. Sprinkle the scallions on top and zest the lemon over the salad as a final step. Enjoy!
Rice and Fava Bean Salad with Lemon Vinaigrette
Rice and Fava Bean Salad with Lemon Vinaigrette
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Rice and Fava Bean Salad with Lemon Vinaigrette
Equipment
- rice cooker
Ingredients
- 1 C long-grain white rice
- 1 C fresh fava beans cooked & peeled
- 3 TB scallions minced
- 2 teaspoon lemon zest
- salt & pepper
For the Vinaigrette
- 3 TB olive oil
- 2 TB fresh lemon juice
- 2 tsp dijon mustard
- ⅛ teaspoon salt
- dash black pepper
Instructions
- Cook the white rice by your usual method, via stovetop or rice cooker for instance.
- While the rice is cooking prepare the fava beans, see above and link on how to shell, cook, and peel fresh fava beans.
- Let the rice cool slightly but you still want it warm so it absorbs some of the vinaigrette and becomes more flavorful.
- In a medium-sized serving bowl add the cooked rice and fava beans.
- In a small bowl whisk together the vinaigrette ingredients. Pour over the rice and fava beans. Stir gently to combine.
- Add the scallions and the lemon zest, stir lightly. Season with salt and pepper to taste. Serve immediately.
- This can be stored in the refrigerator for about 2 days. Bring to room temperature before serving and you may need to add additional dressing to bring it back to life.
Notes
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 393 |
| % Daily Value* | |
| Total Fat 11.6g | 15% |
| Saturated Fat 1.8g | 9% |
| Cholesterol 0mg | 0% |
| Sodium 112mg | 5% |
| Total Carbohydrate 59.8g | 22% |
| Dietary Fiber 10.3g | 37% |
| Total Sugars 2.6g | |
| Protein 13.4g | |
| Vitamin D 0mcg | 0% |
| Calcium 58mg | 4% |
| Iron 5mg | 26% |
| Potassium 485mg | 10% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Holly says
I had just bought favas after reading your post about shelling and cooking them and when I saw this recipe, I had to try it the texture if the rice an favas is amazing to the pallet the burst from the lemon vingarette made this dish superb! I will be adding this weekly to my menu! 5 stars!
PS... the vingarette is my new favorite dressing !
Angela says
Thanks, Holly, you made my day. I am so glad you tried something new and loved it. That vinaigrette is some good stuff. I marinate chicken in it too before grilling and I also use drizzle it on grilled veggies.
Mandi Bumgarner says
Looks delicious! Thank you for sharing! Great pics and site!
Angela says
Thank you Mandi.
Eva Keller says
What an interesting recipe. I don't think I would've thought to put these ingredients together, but it looks fairly healthy and I like all of the ingredients.
Angela says
I enjoy hearing when I share something new for my readers. I hope you give this a try.
Alpa says
Fava beans are very healthy. I have only made falafels so far, the fava bean salad looks like a very easy to make recipe especially when you do not want to do extensive cooking.
Michelle says
What a creative recipe, I will have try it for my next pot luck.
Angela says
Wonderful, it would be a great dish to share with others especially if you have vegetarians or those eating low fat in the group.
Saif says
This is very easy and delicious rice dish. It is pure vegan which is healthy too.
Angela says
Thank you, Saif.
Jere Cassidy says
I have never had fava beans so this is definitely a must-try salad to make. I like that it is served rice for a change of pace.
Kez says
Great recipe. I want to try it, but I'm wondering how to keto-fy it. Do you think it would work with cauliflour rice?
Angela says
I am not sure you can make this keto. If you used cauliflower rice that would cut down on the carbs but most beans typically have a lot of carbs and are not keto-friendly.
Kevin says
A great dish to share with others thank you for sharing !
Angela says
You are welcome.
Margy says
I've never cooked or eaten fava beans. They look much like lima beans but you mention that they are crisp. I would like that much better than the way lima beans get really soft. - Margy
Angela says
Hopefully, you can find them near you so you can give them a try!
Jacqueline Debono says
We love fava beans here in Italy and eat them raw too! I've never put them together with rice but this is such a great tasty idea! On my to make list!
Angela says
Lovely to hear. I hope you enjoy the fava bean and rice combo.
Julie Parnell says
This looks wonderful! Do you serve it hot or cold?
Angela says
Either but room temperature is best - just as the rice is cooling but not all the way. It absorbs that lovely dressing when the rice is not cold and "seized" back up a bit.
Helen at the Lazy Gastronome says
Looks absolutely wonderful! Thanks for sharing this at the What's for Dinner party! Glad you're part of the fun.
Dee | Grammy's Grid says
Thanks so much for linking up with me at my #UnlimitedMonthlyLinkParty 13, open June 1 to 26. All party entries shared if social media buttons installed.
Beth says
I love how fresh and green the fava beans look in this salad and that lemon-mustard vinaigrette must be perfect with the rice and scallions.
Marina says
This recipe sounds utterly delicious! As a mom of 4, I wanted to ask you if you think this would appeal to the taste buds of kiddos! I wanted to double this recipe but I don’t want just me and the dog to eat it! Just jokes.
Angela says
If your kids are not picky they would love this. If they do not care for beans, you could replace the fava beans for their part with corn if they like that.