I know it's really spring when I see asparagus at the greenmarket and fava beans at Fairway. Fava beans are a little on the side of amazing. They are creamy in texture, have a nutty taste and their bright green loveliness feels like spring is bursting from your plate. They're also super healthy. That's right, you heard it here. Right here from the butter and bacon girl. Healthy. High in fiber, iron and tons of protein. So let's just get to it and call them the magic beans! So why until last year did my only reference to magic fava beans come courtesy of Hannibal Lecter- as in "A census taker once tried to test me. I ate his liver with some fava beans and a nice chianti. They're very popular in Italy (the land of all that is magic and tasty) where they're known as the poor man's meat, but here in the US - zilch. I blame the fact that we are an essentially lazy people or at least seriously time crunched. This is definitely no food you'll find on the 30 minute meal episode.
If you've never seen one, the favas look like a big lumpy string beans. Try to find the largest pods you can, as they'll yield the largest beans, but make sure they're not sticking out of the pod either because that might mean they're old.
Cooking fava beans is a three step process: Shuck, blanch and peel gain. See what I mean about this not being a process for the instantly gratified. I love peeling beans. There's something very Zen-like about it. Sometimes Matthew and I will sit on the couch with two bowls between us and big heap of beans. For some odd reason, the child finds the activity a blast as well. Once the beans are out of the shells, blanch them in some boiling water for two minutes and once sufficiently cooled, peel off the waxy coating on the beans. Now they're ready. I've mashed them with garlic and olive oil for an awesome crostini topper. Or plain tossed them with a lemon parsley vinaigrette and some sharp pecorino. But Friday night, I had some serious foodies for dinner so I had some creating to do. The result:
Baked Cod Salad with Fava Beans, Peas and Arugula
· 1/2 lb of cod
· 1 lb of fava beans (unshucked)
· 1/4 lb of frozen peas
· 4 cups of arugula
· kosher salt
For the vinaigrette
· 1 medium shallot - chopped
· 2-3 scallions - chopped
· 3 tbs of sherry vinegar
· 9 tbs of olive oil
· 1 tsp of dijon mustard
· 1/2 tsp of honey
· kosher salt & pepper
Rub the cod with olive oil and sprinkle with kosher salt. Bake for 20-25 minutes at 400F.
While the cod is baking set a pot of water to boil. Then grab some bowls and shuck your beans. The easiest way is to pull the string that runs along the back of the bean and then squeeze in the middle, this should lead the bean to open evenly. I usually end up ripping them in half, and then prying the beans from the shell, undoubtedly more time consuming, but awesome for anger management. Once the beans are out drop them in the pot of boiling salted water and blanch for two minutes. Throw in the frozen peas and allow to boil for another minute. Quickly drain the beans and peas and transfer to an ice bath.
To make the vinaigrette, whisk the vinegar with mustard and honey (to cut the acidity), then add the olive oil and emulsify. Season with salt and pepper and add the shallots and scallions. Allow the vegetables to soften in the vinaigrette.
Once the cod is done, flake it with a fork and add to the vinaigrette. Marinate for at least 15 minutes before serving. This can be done ahead as well. Add the peas, beans and arugula, stirring to coat with the dressing. If there is not enough of the dressing add a little more olive oil and adjust seasonings as necessary.
This was a really fresh, springy salad that was as pretty to look at as ridiculously delicious to eat! Well worth the bean efforts.
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