Broad Beans (Immature Seeds, Cooked, Dried, With Salt)
Broad beans, also known as fava beans, are a nutrient-dense legume enjoyed in many culinary traditions around the world. These immature, cooked, and dried beans are often seasoned with salt to enhance their natural flavor. Whether used in soups, stews, or as a standalone snack, they provide a satisfying and wholesome option.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 62 kcal |
| Protein | 4.8 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.142 g |
| Carbohydrates | 10.1 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 18 mg |
| Iron | 1.5 mg |
| Magnesium | 31 mg |
| Phosphorus | 73 mg |
| Potassium | 193 mg |
| Sodium | 277 mg |
| Zinc | 0.47 mg |
| Copper | 0.06 mcg |
| Manganese | 0.261 mg |
| Selenium | 1.0 mcg |
| Vitamin C | 19.8 mg |
| Thiamine (B1) | 0.128 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 1.2 mg |
| Vitamin B6 | 0.029 mg |
| Folate (B9) | 58.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 14.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Broad beans are generally safe for most people but may cause allergic reactions in some individuals. It is essential to note that they are part of the legume family, so those with known legume allergies, including to peas, lentils, or soybeans, should exercise caution. In rare cases, broad beans can cause favism, a condition particularly in individuals with a deficiency in the enzyme glucose-6-phosphate dehydrogenase (G6PD), leading to hemolytic anemia.
Dietary Preferences
Broad beans are a versatile and valuable ingredient for various dietary preferences:
- Vegetarian & Vegan: They provide a high-protein, plant-based option, making them ideal for vegetarians and vegans.
- Gluten-Free: Naturally gluten-free, broad beans are suitable for those following a gluten-free diet.
- Low-Fat: With only 0.5 grams of fat per 100 grams, they fit into low-fat and heart-healthy diets.
- Low-Calorie: At only 62 kcal per 100 grams, broad beans are a low-calorie food, great for weight management.
Cooking and Usage Tips
- In Soups and Stews: Broad beans make a hearty addition to soups and stews. Their nutty flavor complements a variety of vegetables and meats.
- As a Snack: For a savory snack, simply roast broad beans with a touch of olive oil and seasoning. They offer a crunchy, satisfying treat.
- In Salads: They can also be tossed into salads, adding a boost of protein and fiber to your dish.
- Pureed: For a creamy spread or dip, blend cooked broad beans with olive oil, garlic, and lemon juice.
Conclusion
Broad beans (immature seeds, cooked, dried, with salt) are a highly nutritious and versatile ingredient, offering a range of essential vitamins and minerals, including protein, fiber, potassium, iron, and magnesium. Whether incorporated into your meals or enjoyed as a healthy snack, they are a valuable addition to many diets. Be mindful of potential allergies, especially for those with legume sensitivities. With their broad array of health benefits and culinary applications, broad beans are a tasty and nutritious choice for anyone seeking to add variety to their food repertoire.
