Broad Beans (Immature Seeds, Cooked, Blended Without Salt)
Broad beans, also known as fava beans, are a nutritious legume with a mild, slightly sweet flavor. These beans are typically harvested while still immature and are rich in essential nutrients, making them an excellent addition to various dishes. This preparation involves cooking the broad beans, blending them to a smooth consistency without adding any salt, which retains their natural, wholesome goodness.
Nutritional Information (per 100g serving)
Nutrient | Amount |
---|---|
Energy | 62 kcal |
Protein | 4.8 g |
Fat | 0.5 g |
Saturated Fat | 0.142 g |
Carbohydrates | 10.1 g |
Fiber | 3.6 g |
Sugar | 0.0 g |
Calcium | 18 mg |
Iron | 1.5 mg |
Magnesium | 31 mg |
Phosphorus | 73 mg |
Potassium | 193 mg |
Sodium | 41 mg |
Zinc | 0.47 mg |
Copper | 0.06 mcg |
Manganese | 0.261 mg |
Selenium | 1.0 mcg |
Vitamin C | 19.8 mg |
Thiamin (Vitamin B1) | 0.128 mg |
Riboflavin (Vitamin B2) | 0.09 mg |
Niacin (Vitamin B3) | 1.2 mg |
Vitamin B6 | 0.029 mg |
Folate | 58 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 14 mcg |
Vitamin E | 0 mg |
Vitamin D2 | 0.0 mcg |
Allergen Information
Broad beans are generally considered safe for most individuals, but they do contain natural compounds that may cause adverse reactions in sensitive individuals. Broad beans belong to the legume family and should be avoided by anyone with a known allergy to legumes, including soy, peanuts, and peas. It is also important to note that people with glucose-6-phosphate dehydrogenase (G6PD) deficiency may experience a condition known as favism, a rare but potentially severe reaction to fava beans.
Dietary Preferences
- Vegan-Friendly: Broad beans are plant-based, making them an excellent source of protein for those following a vegan or vegetarian diet.
- Gluten-Free: Naturally free of gluten, broad beans are suitable for those with celiac disease or gluten sensitivity.
- Low in Fat: With only 0.5 grams of fat per 100 grams, they fit well into low-fat diets.
- High in Fiber: Broad beans are rich in fiber, supporting digestive health and providing a feeling of fullness, making them a great choice for weight management.
Tips and Advice
Broad beans can be enjoyed in various dishes, from soups and salads to dips like fava bean hummus. They have a creamy texture when blended, making them ideal for purees and spreads. For an added nutritional boost, combine them with other legumes, grains, or leafy vegetables. While cooking, ensure that the beans are well-simmered to remove any bitterness, as some varieties can have a slightly bitter taste when undercooked.
Conclusion
Broad beans (immature seeds, cooked, blended without salt) offer a range of health benefits, from providing high-quality protein to delivering essential vitamins and minerals. Their versatility in the kitchen makes them a fantastic ingredient for many types of meals, while their nutritional profile makes them a valuable addition to a balanced diet.