Serves 1 · Prep 15 min · Cook 15 min · 648 calories per serving
A vibrant and fresh Italian pasta dish celebrating spring with tender fava beans, garlic, Pecorino cheese, and a hint of lemon.
Why it's healthy
This dish is a well-rounded source of plant-based nutrition. Fava beans are the star, providing significant amounts of dietary fiber, which aids digestion and promotes satiety, and plant-based protein, essential for muscle repair. They are also rich in folate (vitamin B9), crucial for cell growth, and minerals like iron, which supports oxygen transport in the blood, and magnesium. The use of extra virgin olive oil contributes heart-healthy monounsaturated fats. When paired with pasta for complex carbohydrates, it becomes a balanced meal that provides sustained energy. The minimal processing preserves the nutritional integrity of the fresh, seasonal ingredients.
Ingredients
100g orecchiette or other short pasta
450g fresh fava beans in pods (yields about 150g shelled)
1 tbsp extra virgin olive oil
1 clove garlic, thinly sliced
2 tbsp grated Pecorino Romano cheese, plus more for serving
Zest of 1/4 lemon
2-3 tbsp reserved pasta water
Salt and freshly ground black pepper to taste
Instructions
Shell the fava beans from their pods.
Bring a pot of salted water to a boil. Blanch the shelled fava beans for 1-2 minutes, then drain and immediately transfer to an ice bath to stop the cooking process.
Once cool, slip the tough outer skin off each bean to reveal the tender, bright green bean inside. Set aside.
Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente.
While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the sliced garlic and cook for 1-2 minutes until fragrant, being careful not to let it brown.
Add the peeled fava beans to the skillet and sauté for 2-3 minutes. Season with a pinch of salt and pepper.
Just before draining the pasta, reserve about 1/2 cup of the starchy cooking water.
Drain the pasta and add it directly to the skillet with the fava beans.
Add the grated Pecorino cheese, lemon zest, and 2-3 tablespoons of the reserved pasta water to the skillet.
Toss everything together vigorously until the pasta is coated in a light, creamy sauce. Add more pasta water if needed to reach the desired consistency.
Serve immediately, topped with extra grated Pecorino and a crack of black pepper.