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Scafata
Scafata: Umbrian spring stew of fresh broad beans, chard and spring onion
Scafata comes from the hill towns of Umbria, around Spoleto and Foligno, where it is cooked in late April and May when the first fresh broad beans, chard and spring onions arrive together. The beans are stewed slowly in olive oil and tomato until they are soft and creamy, with the chard melting into a green, fragrant sauce scented with wild fennel or mint. Eat it warm with a slice of wholegrain bread. Suitable as part of a balanced diet, it is rich in fibre and plant protein: about 240 kcal and 22 g carbohydrate per portion. The usual mistake is boiling it fast, which toughens the beans; it needs a lazy simmer. Chef's tip: double-pod only the large, older beans; young ones can be cooked in their pale skins.
- Total time
- 50 min
- Difficulty
- easy
- Serves
- 4
Ingredients
- 3 tbsp extra virgin olive oil
- 6 spring onionssliced
- 2 cloves garlicsliced
- 1 ⅛ lb shelled fresh broad beansor frozen
- 2 ripe tomatoeschopped
- 10 ½ oz Swiss chardstalks sliced, leaves shredded
- ¾ cup water
- 2 tbsp wild fennel fronds or fresh mintchopped
- ¾ tsp salt
- ½ tsp black pepper
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Method
0/5 doneStep 1: Heat 3 tbsp extra virgin olive oil in a heavy pan over a medium-low heat. Cook 6 spring onions and 2 cloves garlic for 5 minutes until soft but not coloured.
5 minStep 2: Add 1 ⅛ lb shelled fresh broad beans and the chard stalks from 10 ½ oz Swiss chard, stir for 2 minutes, then add 2 ripe tomatoes and ¾ cup water.
3 minStep 3: Cover and simmer gently for 15 minutes, stirring now and then, until the beans are tender.
15 minStep 4: Add the chard leaves, 2 tbsp wild fennel fronds or fresh mint, ¾ tsp salt and ½ tsp black pepper. Cover and cook for 8 minutes more, until the chard is silky and the beans are creamy enough to crush against the pan. The stew should be thick, not soupy.
8 minStep 5: Rest for 5 minutes and serve warm with a drizzle of oil and wholegrain bread.
Nutrition per serving
- Calories
- 240 kcal
- Protein
- 13 g
- Carbs
- 22 g
- Fat
- 11 g
- Fibre
- 10 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does scafata take?
- About 50 minutes in total: 20 minutes to prepare and 30 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of spring onions?
- Chives, or a little finely sliced onion.
- What can I use instead of garlic?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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