Ingredients
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4 ounces haricots verts, trimmed and cut into 2-inch pieces (about 1 cup)
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1 pound fresh fava beans, shelled (about 1 1/2 cups shelled)
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¾ cup pearled farro
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1 teaspoon salt, divided
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½ cup packed fresh basil leaves
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½ cup packed fresh flat-leaf parsley leaves and tender stems
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1 ½ tablespoons chopped fresh chives
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1 tablespoon fresh tarragon leaves
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1 small clove garlic, chopped
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¼ teaspoon anchovy paste
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¼ cup whole-milk plain yogurt
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2 tablespoons mayonnaise
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1 ½ tablespoons fresh lemon juice
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¼ cup extra-virgin olive oil
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1 cup thinly sliced Persian cucumbers
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1 ½ cups shredded cooked chicken breast (about 8 ounces) or 1 (15-ounce) can reduced-sodium white beans, rinsed
Directions
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Bring a medium saucepan of water to a boil over high heat. Place a medium bowl of ice water next to the stove. Add haricots verts to the boiling water; cook until bright green and tender, about 2 minutes. Using tongs or a slotted spoon, transfer the haricots verts to the ice bath and let stand until cool, about 1 minute. Transfer to a small bowl; set aside. Add shelled fava beans to the boiling water; cook until the beans are tender and the skins loosen, about 2 minutes. Use a slotted spoon to transfer to the ice bath; let stand until cool, about 3 minutes. Peel by tearing a hole in the skins and gently squeezing out the beans.
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Meanwhile, add farro to the boiling water. Reduce heat to medium to maintain a simmer; cook, stirring occasionally, until tender, about 20 minutes. Drain and rinse with cold water. Transfer to a medium bowl and toss with 1/2 teaspoon salt.
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Combine basil, parsley, chives, tarragon, garlic and anchovy paste in a blender; process until finely chopped, about 10 seconds. Add yogurt, mayonnaise, lemon juice and 1/4 teaspoon salt; process until smooth, about 1 minute. With the motor running, drizzle in oil and continue to process until smooth and creamy, about 20 seconds.
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Divide the farro, cucumbers, haricots verts, fava beans and chicken (or white beans) among 4 bowls. Sprinkle the remaining 1/4 teaspoon salt over the bowls and drizzle evenly with the dressing. Serve at room temperature or chilled.
Nutrition Facts (per serving)
431 | Calories |
22g | Fat |
32g | Carbs |
26g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 bowl | |
Calories 431 | |
% Daily Value * | |
Total Carbohydrate 32g | 12% |
Dietary Fiber 5g | 18% |
Total Sugars 5g | |
Protein 26g | 52% |
Total Fat 22g | 28% |
Saturated Fat 4g | 20% |
Cholesterol 53mg | 18% |
Vitamin A 1368IU | 27% |
Vitamin C 32mg | 36% |
Vitamin D 4IU | 1% |
Vitamin E 3mg | 18% |
Folate 71mcg | 18% |
Vitamin K 175mcg | 146% |
Sodium 743mg | 32% |
Calcium 106mg | 8% |
Iron 3mg | 17% |
Magnesium 53mg | 13% |
Potassium 445mg | 9% |
Zinc 1mg | 9% |
Omega 3 1g |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.