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Fava beans nutrition facts

Fava beans (broad beans in the UK) are large, flattened light green pods usually eaten shelled for their delicious beans. Fava are one of the ancient cultivated crops probably originated in the fertile valleys of Asia Minor or Mediterranean region. Unlike in green beans where whole immature pods eaten, broad beans possess thick indigestible cover that is generally shelled to extract broad, thick, and flat seeds (beans) inside. They are one of the popular vegetables to grow and can be easily grown in home gardens.

Binomially, fava pods belong to the Fabaceae family, of the genus: Vicia.

Scientific name: Vicia faba.

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Fava bean pods. Photo courtesy: Greensteps.

Fava bean is one of the ancient cultivated cool season vegetables. The plant is a small annual glabrous herb with erect stem growing to the height of up to 6 feet. Pink-white flowers appear in clusters after about 3 months after seedling. Honeybees play a role as pollinators. Light green, beaded fruit pods with develop from these flowers containing 6-10 flat, broad, irregularly oval shaped beans inside.

Health benefits of fava beans

• Fava beans are very high in protein and energy as in other beans and lentils. 100 g beans  contain 341 cal per 100 g. The beans however have plentiful of health benefiting antioxidants, vitamins, minerals, and plant sterols.

• They are very rich source of dietary fiber (66% per100g RDA) which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.

• Broad beans are rich in phyto-nutrients such as isoflavones and plant-sterols. Isoflavones such as genistein and daidzein have been found to protect breast cancer in laboratory animals. Phytosterols especially ß-sitosterol help lower cholesterol levels in the body.

• Fava beans contain Levo-dopa or L-dopa, a precursor of neuro-chemicals in the brain such as dopamine, epinephrine and nor-epinephrine. Dopamine in the brain is associated with smooth functioning of body movements. Getting adequate fava beans in the diet may help prevent Parkinson's disease and dopamine responsive dystonia disorders. (Medical disclaimer).

• Fresh fava beans are excellent source of folates. 100 g fresh beans provide 423 µg or 106% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet  around conception and during pregnancy may help prevent neural-tube defects in the newborn baby.

• They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin and niacin. Most of these vitamins functions as co-enzymes in carbohydrate, protein, and fat metabolism.

• In addition, broad beans are one of the fine sources of minerals like iron, copper, manganese, calcium, magnesium. At 1062 mg or 23% of daily recommended levels, fava are one of the highest plant sources of potassium. Potassium is important electrolyte of cell and body fluids. It helps counter pressing effects of sodium on heart and blood pressure. 

Selection and storage

As in green peas, fava are winter season crops. They can be easily grown in the home garden. Beans from tender, green pods are preferred as vegetables over fully mature pods, which are used as dry beans or split lentils. Small, immature pods can be eaten with skin like green beans. Usually, however, the pods are shelled and seeds used in cooking. 

In the markets, fresh fava beans are available from March until June. Canned, frozen, dry, as well as salted and roasted beans also made available in the stores. 

While buying, look for fresh, just mature, even shaped, green color beans. Avoid yellow color pods as they indicate over mature, dry, and bitter seeds. 

Once at home, place unshelled beans in a perforated plastic bag and store inside the refrigerator set at high relative humidity. They stay well for up to a week or so. To enjoy, however, use them soon after harvest. 

Preparation and serving methods

Fresh broad beans are easy to cook and truly delicious. Gently cooked, tender beans have wonderful “beany” flavor that melts like butter in the mouth. Dried beans generally soaked in the water to make them tender and to remove any anti-nutritional compounds. 

Shelled broad beans. Photo courtesy: wordridden

To prepare, wash the beans in cold running water. Refrigerated beans need to be dipped briefly in normal water to help them regain original flavor. To shell, snap the stem end towards string side and pull all along the length of the bean to remove the string. Split open and remove the beans using fingertip (thumbs). Drop them into boiling salted water for about 1 minute. Drain the water and plunge them in ice water. 

Generally, broad beans along with the husk used in cooking. You may also remove the husk (thin coat around the bean) to pop out the bright green cotyledons inside, which are then used in cooking.

Here are some serving tips:

Broad beans and peas risotto. Photo courtesy: Blue moon in her eyes.

• Broad beans are versatile vegetables. They make delicious recipes in stews, soups, and stir-fries along with spices, herbs, rice, semolina, peas, carrot, onion, tomato, lamb, poultry, and seafood.

• In the North African and Middle Eastern region, the boiled couscous (semolina) is served with broad beans and other vegetable stew.

• Ful medammis, an Egyptian mashed fava beans stew topped with parsley, is served with bread for breakfast.

• Spicy broad beans stew served with bread, beyssara, is the Moroccan favorite breakfast.

• Dried fava bean lentils used in stew with tomato, onion, and spices is a popular Greek recipe.

Safety profile

Favism is a genetic condition affecting small population with G-6PD (Glucose-6-phosphate dehydrogenase) enzyme deficiency compromising oxygen carrying capacity in their blood. The condition is triggered in these individuals on eating fava beans or its products in the diet as well as by some drugs and infections. Prevention mainly includes avoidance of any of these triggering factors and treatment of acute blood cell lyses.

Like other class beans and some brassica group vegetables fava too contain oxalic acid, a naturally occurring substance found in some vegetables, which, may crystallize as oxalate stones in the urinary tract in some people. It is, therefore, people with known oxalate urinary tract stones are advised against eating vegetables belong to brassica and fabaceae family. Adequate intake of water is therefore advised to maintain normal urine output to minimize the stone risk. (Medical disclaimer)

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