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A Pilaf of Asparagus, Fava Beans, and Mint Recipe

Nutrition

Cal/Serving: 616
Daily Value: 31%
Servings: 2

Low-Sodium
Vegetarian, Gluten-Free, Wheat-Free
Fat38g58%
Saturated17g85%
Trans1g0%
Carbs61g20%
Fiber5g20%
Sugars7g0%
Protein11g22%
Cholesterol67mg22%
Sodium60mg2%
Calcium223mg22%
Magnesium56mg14%
Potassium521mg15%
Iron7mg39%
Zinc2mg14%
Vitamin A2118IU42%
Vitamin C14mg24%
Thiamin (B1)1mg34%
Riboflavin (B2)0mg20%
Niacin (B3)4mg19%
Vitamin B60mg13%
Folic Acid (B9)210µg53%
Vitamin B120µg7%
Vitamin D0µg0%
Vitamin E4mg19%
Vitamin K110µg137%
Fatty acids, total monounsaturated16g0%
Fatty acids, total polyunsaturated3g0%
Have a question about the nutrition data? Let us know.

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Pilaf of Asparagus, Fava Beans, and Mint
Jonathan Lovekin

An easy and tasty way to take advantage of spring asparagus and fava beans. 

4
 

INGREDIENTS

For the pilaf:

  • A couple handfuls of fava beans, shelled
  • 12 thin asparagus spears, trimmed and cut into short lengths
  • 2/3 cup (120 grams) white basmati rice
  • 4 tablespoons (50 grams) butter
  • 3 bay leaves
  • 6 very lightly crushed green cardamom pods
  • 6 black peppercorns 
  • 1 cinnamon stick
  • 2 or 3 cloves, but no more
  • A small pinch of cumin seeds
  • A couple of sprigs thyme
  • 4 thin green onions
  • 3 or 4 sprigs parsley

For topping the pilaf:

  • 2 tablespoons chopped mint
  • 2 tablespoons olive oil
  • ¾ cup (200 grams) yogurt

DIRECTIONS

For the pilaf:

Cook the fava beans in deep, lightly salted boiling water for 4 minutes, until almost tender, then drain. Boil or steam the asparagus for 3 minutes, then drain. Wash the rice 3 times in cold water, moving the grains around with your fingers. Cover with warm water, add a teaspoon of salt, and set aside for a good hour.

Melt the butter in a saucepan, and then add the bay leaves, cardamom pods, peppercorns, cinnamon stick, cloves, cumin seeds, and sprigs of thyme. Stir them in the butter for a minute or 2, until the fragrance wafts up. Drain the rice and add it to the warmed spices. Cover with about ¼ inch of water and bring to a boil. Season with salt, cover, and decrease the heat to simmer. Finely slice the green onions. Chop the parsley.

After 5 minutes, remove the lid and gently fold in the asparagus, fava beans, green onions, and parsley. Replace the lid and continue cooking for 5 or 6 minutes, until the rice is tender but has some bite to it. All the water should have been absorbed. Leave, with the lid on but the heat off, for 2 or 3 minutes. Remove the lid, add a tablespoon of butter if you wish, check the seasoning, and fluff gently with a fork. Serve with the yogurt sauce below.

For topping the pilaf:

Stir 2 tablespoons of chopped mint, a little salt, and 2 tablespoons of olive oil into ¾ cup (200 grams) thick, but not strained, yogurt. You could add a small clove of crushed garlic too. Spoon over the pilaf at the table.

Recipe Details

Adapted from "Tender" by Nigel Slater (Ten Speed Press, 2011).

Servings: 2