Spadellata e pesto di scorze di fava


La fava è un legume appartenente alla famiglia delle Leguminose, ricca di proteine, fibre, vitamine ferro, potassio e magnesio.
La pianta è originaria dell’Asia Minore e viene coltivata da secoli grazie alla sua semplice reperibilità ed elevata produttività; ad oggi le fave sono largamente consumate sulle tavole italiane, soprattutto nelle regioni pugliesi, sicule e sarde, ma non solo.

Le ricette proposte questa settimana permettono di consumare -quasi- interamente questo portentoso legume, riducendo al minimo gli sprechi. L’idea è quindi quella di recuperare e riutilizzare le scorze delle fave subito dopo averle sgranate: la prima ricetta proposta, dunque, è la spadellata di scorze di fave, ottima come contorno!


Dosi 2-3 persone
Tempo preparazione 40 minuti


Fave circa 1 kg

Aglio 1 spicchio

Sale fino q.b.

Olio EVO q.b.

Peperoncino fresco 1 g

Pepe nero q.b.


Per la spadellata di scorze di fave cominciate mettendo una pentola con acqua sul fuoco dove poi andrete a sbollentare le scorze, poi passate alla pulizia dei baccelli privandoli del filamento centrale aiutandovi con un coltello o, ancora meglio con uno spelucchino; togliete le due estremità e tenetele separate dalle fave che invece potrete utilizzare in seguito per la prossima ricetta.

Sciacquate sotto acqua fredda corrente i baccelli delle fave e tagliatele in 3-4 pezzi a seconda della loro lunghezza. Immergeteli successivamente nell’acqua bollente e lasciateli cuocere per circa 5 minuti, finchè si saranno ammorbiditi leggermente. Conservate l’acqua di cottura per sfumare le scorze successivamente.

In una padella scaldate l’olio, l’aglio e il peperoncino (se gradite un profumo meno intenso d’aglio tagliatelo a metà e privatelo dell’anima) e lasciate insaporire per qualche istante; quando l’olio sarà ben caldo, togliete l’aglio e versate le scorze che avete scolato, lasciandole insaporire per qualche minuto a fiamma viva e aggiustate di sale e di pepe.

Lasciate cuocere ancora per qualche secondo e sfumate con un mestolo di liquido di cottura delle fave che avete tenuto da parte precedentemente e lasciate cuocere per altri 10 minuti fin quando le scorze di fave saranno ben asciutte.


La seconda ricetta che vi proponiamo questa settimana è il pesto di fave -conosciuto anche come Marò o Pestun-, tipica della cucina ligure, in particolare della zona di Levante. Il pesto di fave ha radici antiche ed umili, realizzato ed utilizzato da famiglie contadine per insaporire il pane raffermo.

Il Pestun è decisamente versatile: eccellente per condire la pasta, può essere usato come salsa per accompagnare secondi piatti di carni arrosto o grigliate; ottimo sui crostini di pane tostato da servire durante l’aperitivo.

Dosi 3 persone

Tempo di preparazione
20 minuti


Fave fresche 200g

Olio EVO 70 ml

Menta 2 foglie

Pecorino (o formaggio vegetale grattugiabile)

40g Pinoli 25g

Aglio (opzionale) 1 spicchio

Sale q.b.


Prendete le fave sgranate in precedenza, eliminate la pellicina che le riveste; preparate, a parte, una pentola d’acqua e portate a bollore. Aggiungete le fave e lasciate sbollentare per 3 minuti circa; scolatele e lasciatele intiepidire.
Versate successivamente in un mixer le fave, la menta, il pecorino, i pinoli e l’aglio (se lo desiderate); azionate il mixer e frullate ad intermittenza, aggiungendo a filo l’olio finchè otterrete un composto cremoso ed omogeneo. Regolate infine il sale.

Consigli aggiuntivi
Per intolleranti o vegani si può scegliere di sostituire il pecorino con un formaggio vegetale grattugiabile (come in questo caso), inoltre i pinoli si possono sostituire con altra frutta secca, come ad esempio noci o mandorle.


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