Hyacinth Beans (Mature Seeds, Raw) – Nutritional Information
Hyacinth beans, scientifically known as Lablab purpureus, are a nutritious and versatile legume commonly enjoyed in various cuisines. These beans, when mature and raw, are packed with essential nutrients, making them an excellent choice for those seeking a high-protein and high-fiber food source. Although they require proper preparation to ensure safety, the health benefits they offer are remarkable.
Here is the nutritional breakdown of mature raw hyacinth bean seeds:
Nutritional Information (per 100g of Raw Hyacinth Beans)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 344 kcal |
| Protein | 23.9 g |
| Total Fat | 1.69 g |
| Saturated Fat | 0.288 g |
| Carbohydrates | 60.74 g |
| Fiber | 25.6 g |
| Sugar | 0.0 g |
| Calcium | 130 mg |
| Iron | 5.1 mg |
| Magnesium | 283 mg |
| Phosphorus | 372 mg |
| Potassium | 1235 mg |
| Sodium | 21 mg |
| Zinc | 9.3 mg |
| Copper | 1.335 mcg |
| Manganese | 1.573 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 1.13 mg |
| Riboflavin (Vitamin B2) | 0.136 mg |
| Niacin (Vitamin B3) | 1.61 mg |
| Vitamin B6 | 0.155 mg |
| Folate (Vitamin B9) | 23 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Hyacinth beans, like many legumes, can potentially cause allergic reactions in some individuals. While rare, it is important to be aware of any signs of food allergy when consuming beans or legumes, especially if you have a known sensitivity to other types of beans or legumes. Always consult with a healthcare provider if you have concerns regarding potential allergens before including them in your diet.
Dietary Preferences
- Vegan/Vegetarian: Hyacinth beans are naturally vegan and vegetarian-friendly, providing a plant-based protein source.
- Gluten-Free: These beans are naturally gluten-free, making them an excellent option for individuals with celiac disease or gluten intolerance.
- Low-Fat: With only 1.69 grams of total fat per 100 grams, hyacinth beans are a low-fat food, making them a great choice for those on low-fat diets.
- High-Fiber: Packed with 25.6 grams of fiber per 100 grams, hyacinth beans are ideal for promoting healthy digestion and maintaining balanced blood sugar levels.
Preparation and Cooking Tips
Before consumption, hyacinth beans must be properly cooked to neutralize any toxins that may be present in raw form. Cooking helps reduce the levels of harmful substances and enhances their digestibility. They can be boiled, steamed, or incorporated into soups, stews, and curries for a nutritious meal.
Simple Cooking Method:
- Soak the beans overnight to reduce cooking time and improve digestibility.
- Boil the beans in fresh water for 30-40 minutes, or until tender. Be sure to discard the water used for soaking and cooking to remove any residual toxins.
- Incorporate into dishes such as curries, soups, or bean salads. They pair well with spices like cumin, turmeric, and coriander.
Conclusion
Hyacinth beans are a nutrient-dense legume that offers an impressive array of health benefits. They are an excellent source of plant-based protein, fiber, and essential minerals, such as magnesium, potassium, and phosphorus. With their low fat content and high fiber content, they are an ideal addition to any healthy, balanced diet. Just remember to properly cook them to ensure they are safe and enjoyable to eat.
Whether you are a plant-based eater looking for alternative protein sources or simply a food enthusiast seeking new ingredients to experiment with, hyacinth beans are sure to enrich your culinary repertoire with their nutritional value and versatility.
