Broad bean (Vicia faba)


Broad bean characteristics

  • Excellent source of fibre
  • Antioxidant power
  • Interesting protein and iron content
  • Promotes intestinal balance

Nutritional and caloric values of the broad bean

Fresh raw broad beans, 58 g/125 ml

  • Calories: 41
  • Protein: 3.2 g
  • Carbohydrates: 6.7g
  • Lipids: 0.4 g
  • Fibre: 2.4 g

Among the nutrients present in broad beans in good quantities, we can mention the following:

  • Iron
  • Phosphorus
  • Magnesium
  • Zinc
  • Manganese
  • Copper
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Folate
  • Vitamin C

The benefits of broad beans

  • Dietary Fibre
  • Antioxidant power
  • Beneficial effect on blood lipid levels

How to choose the right broad bean?

Unlike animal proteins, pulses are generally low in methionine (an essential amino acid in the body), which makes their proteins incomplete. However, for people who eat little or no animal protein, it is possible to combine pulses with cereals or nuts to obtain complete proteins (containing all the essential amino acids).

In adults, it is not necessary to seek this complementation in the same meal, as it is usually sufficient to obtain it on the same day. On the other hand, for children, adolescents and pregnant women, it is preferable to achieve protein complementarity in the same meal.

Fresh broad beans should be green, firm and without spots. They are available in the market in early summer. Dried beans should be hard, slightly shrivelled and well broken. Beware of beans that are too shiny; they may have been put in glycerine to hide the fact that they are too old.

For optimum preservation

Refrigerator: Broad beans can be kept for a few days on damp paper.

Freezer: Peel broad beans, scald in boiling water, cool in ice water and drain well before placing in the freezer. Dried beans can be stored in an airtight container for up to a year.

Contraindications and allergies

Fortunately, there are very few known specific contraindications or allergies to broad beans. However, it can cause digestive problems in people with sensitive intestines if not cooked properly. Apart from this, fava beans are not recommended for people who suffer from favismus, a rare form of anaemia.