Roman Springtime Stew with Asparagus & Prosciutto
This Roman Springtime Stew with asparagus and prosciutto is a delightful combination of fresh spring vegetables and savory cured meat, making it a perfect celebration of the spring season!
USE THESE ONE OF A KIND BOWLS FOR YOUR SPRINGTIME RECIPE!
Calories: Approximately 250-350 calories per serving
Protein: About 18-20 grams of protein from prosciutto, with a small additional amount from vegetable broth
Carbohydrates: Roughly 25-35 grams of carbohydrates
Fiber: Approximately 8-12 grams of fiber
Fat: Around 10-15 grams of fat, primarily from olive oil and prosciutto
Vitamins and Minerals: Rich in vitamins A, C, K, various B vitamins, folate, potassium, magnesium, and iron
Antioxidants: Abundant in antioxidants from artichokes, asparagus, peas, mint, parsley, and other vegetables
Sodium: Sodium content varies; aim for low-sodium broth and limit added salt
This stew offers a balanced combination of nutrients, making it a nutritious and flavorful meal choice.
Ingredients
2 tablespoons extra-virgin olive oil
1 onion, finely chopped
3-4 cloves garlic, minced
1 bunch of scallions, chopped
1 pound fresh fava beans, shelled
1 pound fresh peas, shelled
1 pound artichoke hearts, cleaned and sliced
1 bunch asparagus, trimmed and cut into bite-sized pieces
4 slices prosciutto, coarsely torn
1 cup vegetable or chicken broth
1 tablespoon fresh mint, chopped
1 tablespoon fresh parsley, chopped
Salt and pepper to taste
Grated Pecorino Romano cheese (optional, for serving)
Splash of white wine (optional)
Lemon zest (optional)
Cherry tomatoes or tomato paste (optional)
Parmesan cheese rind (optional)
Balsamic vinegar (optional)
Toasted pine nuts or slivered almonds (optional)
High-quality extra virgin olive oil (optional)
Directions
- Prepare the Vegetables:
Shell the fava beans and peas. Remove the tough outer leaves from the artichokes and slice them thinly. If using frozen artichoke hearts, make sure they’re thawed and drained. Trim and cut the asparagus into bite-sized pieces. - Sauté the Aromatics:
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes. Add the minced garlic and spring onions, and sauté for another 2 minutes until fragrant. If using, deglaze the pot with a splash of white wine and let it reduce slightly. - Add the Vegetables and Prosciutto:
Add the shelled fava beans, peas, sliced artichoke hearts, and asparagus to the pot. Stir well to combine with the aromatics. Add the torn prosciutto slices to the pot and cook until they start to crisp up. - Simmer with Broth:
Pour in the vegetable or chicken broth, enough to just cover the vegetables. Bring the mixture to a simmer, then reduce the heat to low. Cover the pot and let it simmer gently for about 15-20 minutes until the vegetables are tender but still vibrant. - Season and Finish:
Season the stew with salt and pepper to taste. Stir in the chopped mint and parsley, reserving some for garnish if desired. If using, add a sprinkle of lemon zest for a citrusy kick. Cook for an additional 2-3 minutes to let the flavors meld. - Serve:
Ladle the Roman Springtime Stew into bowls. If desired, sprinkle each serving with grated Pecorino Romano cheese and toasted pine nuts or slivered almonds. Drizzle with balsamic vinegar and high-quality extra virgin olive oil for added depth of flavor. Garnish with extra chopped mint and parsley. - Enjoy!