Fava Beans (Broad Beans): Protein-Dense, Folate-Rich Spring Legume
Creamy when cooked and bright-green when fresh, fava beans pack plant protein, fiber, folate—and a famous caution for people with G6PD deficiency (favism).
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What Are Fava Beans?
Fava beans (also called **broad beans**, *Vicia faba*) are large, flat seeds encased in thick pods. Eaten young and green in spring or dried for year-round use, they are staples in Mediterranean *ful medames*, Italian *purè di fave*, and Middle Eastern stews.
Nutrition Snapshot (per 100 g cooked, drained)
| | Amount | %DV |
|---|---|---|
| Calories | 110 kcal | — |
| **Protein** | 7.6 g | 15 % |
| **Fiber** | 5.4 g | 19 % |
| **Folate** | 104 µg | 26 % |
| Iron | 1.5 mg | 8 % |
| Manganese | 0.6 mg | 26 % |
| Magnesium | 36 mg | 9 % |
| Potassium | 268 mg | 6 % |
*1 cup cooked (~170 g): ≈ 13 g protein, 9 g fiber, ~44 % DV folate.*
Potential Benefits
- **Plant protein + complex carbs** create a satiating base for meals.
- **Soluble & insoluble fiber** support gut microbes, stool regularity and cholesterol management.
- **Folate + iron** aid red-blood-cell formation—key in pregnancy & plant-forward diets.
- Naturally occurring **L-Dopa** (levodopa precursor) studied for supporting dopamine levels; evidence preliminary.
- As a legume, complements grains to round out amino acids.
Drawbacks & Precautions
- **Favism (G6PD deficiency):** compounds **vicine & convicine** can trigger hemolytic anemia in susceptible individuals—avoid unless medically cleared.
- Raw or under-cooked beans may retain **cyanogenic & antinutrient factors**; cook thoroughly.
- Oligosaccharides can cause gas; soaking + discarding soak water helps.
- Remove tough outer skins of mature beans to improve digestibility.
Prep & Cooking Basics
**Fresh pods:** Split, blanch 1–2 min, pop inner beans, peel thin gray skins for bright green cores.
**Dried beans:** Soak 8–12 h (or quick-soak), drain, simmer 45–60 min until creamy; pressure-cook ~10–15 min.
Season near the end to avoid toughening skins.
Culinary Uses
- **Ful medames:** slow-cooked favas with garlic, lemon & olive oil.
- **Fava mash / purée:** olive oil + mint; spread on toast.
- Toss blanched favas with pecorino & lemon for spring salad.
- Fold into risotto, paella or grain bowls.
- Make fava-hummus (swap chickpeas).
Storage & Food Safety
Fresh, unshelled pods refrigerate 3–5 days. Shelled raw beans 1–2 days. Blanched beans freeze up to 8 months. **Dried** favas keep 12–18 months airtight, cool & dark. Cooked beans hold 4 days refrigerated; freeze portions for later.
Sustainability & Agriculture
Fava plants are cool-season legumes that **fix atmospheric nitrogen**, improving soil fertility and reducing synthetic fertiliser demand. Often used as a cover crop in regenerative systems; their deep roots help break up compacted soil.
Key Takeaways
✔︎ Protein- & folate-rich legume for hearty, plant-based meals
✔︎ Supports soil health via nitrogen fixation
✖︎ Contraindicated in **G6PD deficiency (favism)**—check with your doctor.
References
1. USDA FoodData Central, Broadbeans (Fava), cooked (accessed 2024).
2. Arese P. et al. Favism & G6PD deficiency review, *Blood Rev.* (2023).
3. FAO Legume Crops & Soil Health Report (2024).
- 1. Fava Beans
Fava beans
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