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Fresh Fava Beans With Mint and Scallions

Fava beans are central to the Sardinian diet — one of the world's five Blue Zone regions. Try this simple dish from "The Blue Zones Kitchen" for protein, fiber, and deliciousness. It also tastes great with chickpeas for a tasty variation. 
A plate of fresh fava beans with mint and scallions.
  • Makes 4 servings
  • Prep Time 5 minutes
  • Cook Time 20 minutes


  • 4 tbs. extra-virgin olive oil, divided
  • Small bunch wild garlic or scallions
  • 2 cups fresh fava beans*, shelled
  • 1 cup water
  • 1/2 cup chopped fresh mint
  • Salt and pepper (optional)

*Note: You can also make this dish with frozen or canned fava beans. If using frozen, defrost and rinse beans; if using canned, drain and rinse. Next, warm drained beans for two to three minutes in a sauté pan with scallions in two tablespoons of oil. Remove from heat and immediately add mint and olive oil to warm beans and toss. Add salt and pepper to taste.


In a large pot, sauté scallions in two tablespoons of oil for for one minute, until wilted.
Add fava beans and water; stir to combine. Simmer for about 10 minutes, or until the fava beans are soft.
Drain the fava beans and scallions and return to pot. Immediately add mint and remaining olive oil to the warm beans and toss.
Add salt and pepper before serving.

Want to learn more about Blue Zone cooking? Listen to “The Blue Zones Habits for Longevity” episode of the Life Time Talks podcast with guest Dan Buettner.

Recipe excerpted from The Blue Zones Kitchen: 100 Recipes to Live to 100 by Dan Buettner. Reprinted with permission.

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Dan Buettner Headshot
Dan Buettner

Dan Buettner is the founder of the Blue Zones, a National Geographic fellow and explorer, and the author of the No. 1 New York Times bestseller The Blue Zones Kitchen: 100 Recipes to Live to 100, as well as the other national bestsellers The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, and The Blue Zones of Happiness. His research led to the establishment of the Blue Zones Project, which currently is working to transform 51 communities in the North America.


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Headshot of Dan Buettner.

The Blue Zones Habits for Longevity

With Dan Buettner
Season 2, Episode 6

Buettner joins us to talk about the Blue Zones — places around the globe with the highest populations of longest-living individuals — and the Power 9 healthy-lifestyle habits they have in common, plus ways we can begin to incorporate these behaviors in our own lives for increased longevity and vitality.

Listen >
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