Sardinian Grilled Broad Beans with Aged Pecorino
Smoky charred fresh broad beans tossed in high-polyphenol extra-virgin olive oil, finished with shaved pasture-raised pecorino sardo. This Blue Zone staple is reimagined for longevity with zero seed oils or refined sugars, focusing on fiber and healthy fats.
A little context
In Sardinia's Nuoro province, shepherds traditionally ate broad beans with pecorino as a complete sustenance meal. We honor this tradition by using only in-season, organic broad beans and high-quality sheep's milk cheese, stripping out any modern shortcuts like canned beans or processed oils that degrade the nutritional profile.
Method
- 01
Shell and Double Peel
Shuck the broad beans from their pods. If the skins are tough (mature beans), blanch in boiling water for 2 minutes, drain, and slip off the outer skin of each bean. If very young, double peeling is optional.
- 02
Blanch Briefly
Bring a pot of salted water to a boil. Add the peeled beans and cook for 3 minutes until bright green but still firm. Drain immediately and rinse under cold water to stop cooking.
- 03
Dry and Oil
Pat the beans completely dry with a clean kitchen towel. Toss gently in a bowl with 45 ml (3 tbsp) of the extra-virgin olive oil and a pinch of sea salt.
- 04
Grill for Char
Heat your grill pan or outdoor grill to high. Spread beans in a single layer. Grill for 3-4 minutes, shaking occasionally, until you see distinct char marks and the beans are tender.
- 05
Finish and Dress
Transfer hot beans to a serving bowl. Drizzle with the remaining 15 ml (1 tbsp) of EVOO and toss. Top immediately with shaved pecorino sardo.
- 06
Garnish and Serve
Scatter torn fresh mint leaves over the top. Serve warm or at room temperature with a side of sliced sourdough if desired.
Pro tips
- ✦Source the freshest broad beans possible; they should snap crisply when bent and feel heavy for their size.
- ✦Use a high-quality, cold-pressed extra-virgin olive oil; the polyphenol content drops significantly after 12 months.
- ✦If you cannot find fresh broad beans, frozen shelled beans can be blanched and grilled, though the texture will be softer.
- ✦Ensure the pecorino is aged at least 12 months for the best flavor depth without needing added salt.
Substitutions
- aged pecorino sardo → aged goat cheese or feta (will alter flavor profile but maintains dairy-free saltiness)
- fresh broad beans → frozen shelled broad beans (skip the blanching step, just grill from thawed)
- fresh mint → fresh flat-leaf parsley (classic Sardinian alternative if mint is out of season)
Storage
Store in an airtight glass container in the fridge for up to 3 days. Reheat gently in a pan with a splash of water to restore moisture; do not microwave.
What to serve with it
- Green tea or matcha
- Sparkling water with lemon and rosemary
- Dry Sardinian Cannonau red wine
- Unsalted raw almonds on the side
FAQ
Why blanch the beans before grilling?+
Broad beans have a tough outer skin and dense interior. Blanching ensures they are tender inside before the high heat chars the outside, preventing a raw, starchy texture.
Can I make this vegan?+
Yes, omit the pecorino and use a pinch of nutritional yeast or simply rely on the salt and oil for richness.
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