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Nutritious Broad Beans Recipe: Healthy, Protein-Packed Fava Bean Puree

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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.

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