Fava Beans and Chickpea Salad (Without Tomatoes)

Dive into the fresh flavors of spring with this Fava Bean and Chickpea Salad, a protein-rich recipe that's vegan friendly and a definite crowd-pleaser. Ready in just 20 minutes, tender and slightly sweet favas - fresh or from frozen - pair perfectly with creamy chickpeas and a light lemon dressing, all complemented by chopped herbs and cucumber.

If you love bright summer salads, try my microgreens salad or peaches and burrata salad with your favorite greens!

Fava Beans: also known as broad beans, these flavorful beans can be found fresh in the springtime at both Farmers Markets and a lot of organic markets. In the US they're grown heavily in Massachsetts, but you can also substitute broad beans for equal amounts of any white bean such as cannelini or borlotti.

Chickpeas (Garbanzo Beans): while you can use canned chickpeas if tolerated, I like to use the dry ones and just soak them overnight, and then cook them for an hour or so (I freeze the leftovers for quick use later on, or even for making hummus).

Fresh Herbs: these add a beautiful brightness to the salad and are packed with nutrients.

Neutral-Tasting Oil: unlike in most of my low histamine recipes, this oil is not for cooking, so you can use the highest-quality avocado or olive oil here and its nutrients will stay fully intact. I don't recommend coconut oil or any other low histamine oil that's similarly solid at room temperature.

Lemon Juice: the kick of acid from the lemon juice really accentuates the complexity of each herb's flavor, without adding too much flavor of its own. Additionally, lemon contains loads of vitamin C, a known mast cell stabilizer, though some people are sensitive to citrus-derived forms of it.

Ground Cumin: I have yet to find any studies that show it to have histamine-releasing qualities, but cumin can be contentious. It adds a delicious toasty, savory flavor to chickpea fava bean salad, however you can substitute nigella seeds if needed. Also known as black cumin, nigella seeds have a toasty, earthy flavor that would complement the herbs, beans, and lemon here just as well.

Cucumber: use any variety you like, but remember to peel most or all of the skin off if you don't like the chewy, sometimes fibrous texture it has.

Garlic: this can be left out if needed, but adds nice umami to the dish.

Onion: the slight bite of the onion really brings dimension to an otherwise standard bean salad, so you can use half as much onion or soak the fresh-chopped onion in cold water for a few minutes to tone down the 'spiciness,' but I don't recommend leaving it out altogether.

See recipe card for exact ingredients and quantities.

Oil - I used a fresh extra-virgin olive oil here, though you could alternately use the same amount of any oil you like (though something like flax oil might be too strong).

Fava Beans & Chickpeas - if you can't find one or both of these, you can substitute borlotti beans for etheir one, and substitute great white beans (cannelini beans) or Lima beans for the chickpeas and favas, respectively.

Fresh Herbs - you can really use any herbs you've like, but I chose a typical mix here - cilantro, parsley, and mint - all chopped and evenly-distributed, though lemon basil pesto would be an amazing alternative. Just be sure to use ¾ cup fresh chopped herbs or about ½ cup of room temperature pesto, and bear in mind how much each swap may change the overall flavor.

Lemon Juice - alternatives include apple cider vinegar or white vinegar, as tolerated.

Spices & Vegetables - you could theoretically leave out the cumin, alliums, and cucumber, but each one really adds a beautiful element to balance out the salad. I recommend instead adding up to ¼ teaspoon chili powder when adding the cumin for a hint of heat.

Note that you could also use frozen favas for this salad; see recipe instructions.

Fava beans - or broad beans - with their buttery texture and slightly nutty flavor, are a staple in many cuisines around the world, most notably Mediterranean cuisines. Preparing them for a salad requires a bit of effort, but it's well worth it for the flavor and nutritional benefits they bring to the bowl.

Fresh fava beans come in large pods, like peas, and need to be shelled before use. The beans inside have an outer skin that can be tough and bitter, which is why it's also essential to remove it to enjoy the tender, sweet bean inside.

1. To prepare fresh fava beans, start by removing them from their pods. This can be done by snapping off the tip of the pod and pulling down the seam to reveal the beans inside. Discard the shells.
2. Once you have your shelled fava beans, it's crucial to par-cook them to eliminate any lectins, which can be hard to digest when beans are raw. Boil the beans in salted water for about 1 to 2 minutes, then quickly transfer them to an ice bath to stop the cooking process and preserve their bright green color.
3. After they've cooled, you'll need to peel off the outer skin. My preferred way to peel fava beans is to pinch the skin to create a tear and then squeeze the bean out. Another method is to make a small incision with a knife on the edge of the skin and then pop the bean out.

Using fresh fava beans is ideal for a salad because they have a slightly sweeter taste and firmer texture than frozen ones. Frozen fava beans are already shelled & blanched, saving you time, but they can have a mushier texture and less vibrant flavor. Whether you choose fresh or frozen, individual fava beans need to be cooked and peeled before adding to your salad.

Step 1. Bring a pot of salted water to a boil. If using fresh favas, use this time to remove them from their pods (image 1). Once the water is boiling, add the fresh or frozen fava beans and cook for about 2-3 minutes, or until they are tender.

Drain and immediately plunge them into an ice water bath to stop the cooking process and to keep their color vibrant. Once cooled, drain the beans and peel off their outermost skins (if using fresh), and set aside (image 2).

Step 5. Pour the dressing over the salad ingredients and gently toss to ensure everything is evenly coated. For the flavors to fully develop, optionally cover the salad and refrigerate for about 20 minutes.

This chilling time allows the ingredients to absorb the dressing and for the herbs to impart their full flavor to the salad, but it's not required at all. Otherwise, plate and serve as desired.