Broad Beans (Fava Beans) – Mature Seeds, Canned
Overview:
Broad beans, also known as fava beans, are a highly nutritious legume often enjoyed for their robust flavor and health benefits. When canned, they retain their essential nutrients, making them an easy and convenient addition to a variety of dishes. Known for their high protein content, they also offer a wide range of essential vitamins and minerals that contribute to a balanced diet.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 71 kcal |
| Protein | 5.47 g |
| Fat | 0.22 g |
| Saturated Fat | 0.037 g |
| Carbohydrates | 12.41 g |
| Fiber | 3.7 g |
| Sugar | 0.0 g |
| Calcium | 26 mg |
| Iron | 1.0 mg |
| Magnesium | 32 mg |
| Phosphorus | 79.0 mg |
| Potassium | 242.0 mg |
| Sodium | 453.0 mg |
| Zinc | 0.62 mg |
| Copper | 0.109 mcg |
| Manganese | 0.288 mg |
| Selenium | 1.8 mcg |
| Vitamin C | 1.8 mg |
| Thiamine (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.05 mg |
| Niacin (Vitamin B3) | 0.96 mg |
| Vitamin B6 | 0.045 mg |
| Folate (Vitamin B9) | 33.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Broad beans are a fantastic source of plant-based protein, making them an ideal ingredient for vegetarians and vegans. Their high fiber content supports digestive health, while the generous amount of potassium helps regulate blood pressure. Additionally, broad beans contain various vitamins and minerals, including folate, magnesium, and iron, which play crucial roles in energy production, bone health, and oxygen transport throughout the body.
Allergen Information:
Broad beans are not known to be common allergens, but individuals with legume allergies should exercise caution. It is always advisable to check packaging for any cross-contamination risks, particularly if they are processed in facilities that handle other allergens.
Dietary Preferences:
- Vegetarian-friendly: Yes
- Vegan-friendly: Yes
- Gluten-free: Yes
- Dairy-free: Yes
- Nut-free: Yes
- Low-fat: Yes
- Low-sodium: No (due to the naturally high sodium content in canned versions)
Usage Tips:
Broad beans can be used in a variety of dishes, from salads and soups to stews and side dishes. They pair well with other vegetables, grains, and even meats. When using canned fava beans, it’s advisable to rinse them thoroughly to reduce the sodium content.
Conclusion:
Canned broad beans (fava beans) are a versatile and nutritious addition to your pantry. They are rich in protein, fiber, and essential vitamins and minerals, making them an excellent choice for those seeking a healthy, plant-based ingredient. Whether you’re preparing a quick weeknight meal or adding them to your favorite recipes, broad beans are an easy and wholesome option for any kitchen.
