Once peeled this grey bean becomes a green jewel to brighten light, late Spring dishes. It also has some great health benefits such as being high in protein and energy producing B vitamins.
TRY ME I’M GOOD IN… chilli broad bean fritters with labneh, in a mint and feta frittata, a summer salad with goats cheese and roasted butternut squash, or a broad bean and dill pilaf.
FACTS
· They are also known in the culinary sense as the fava bean, or faba bean, is a species of flowering plant in the pea and bean family.
· Fava is one of the ancient cultivated crops probably originated in the fertile valleys of Asia Minor or Mediterranean region.
· Unlike green beans, where whole immature pods can be eaten, broad beans possess a thick indigestible peel that is shelled to extract their broad, thick, and flat seeds.
· Pink-white flowers appear after about three months after seedling, when light green, beaded fruit pods develop holding about 6-10 flat, broad beans. Honeybees play a role as pollinators.
· Genus: Vicia species V.faba Family: Fabaceae
WHY ARE THEY SO GOOD?
Protein - 26.12g/100g (46.5 % RNI)
· Protein helps the body to grow and repair - it forms enzymes, antibodies, hormones, hair, nail, bone, teeth, neurotransmitters and skin etc.
· Its structure means that it breaks down slowly, keeping you feeling fuller for longer and can help to stabilise blood sugar levels.
· Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise
Folate (Vitamin B9) - 423 IU/100g (106% RNI)
· It is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy and produce DNA.
· Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy and adolescence.
· It can help to lower homocysteine levels – a type of amino acid that at high levels can increase the risk of heart disease and inflammation.
Vitamin B1 - 0.366mg - B5 - 0.333mg – B6 0.555mg/100g (28% / 25% / 46.25% RNI)
· B1 helps the body's cells change carbohydrates into energy, which has a role in muscle contraction and conduction of nerve signals.
· B5 is necessary for making blood cells, and it helps you convert the food you eat into energy.
· B6 helps the body make the hormone serotonin (which regulates mood) and noradrenaline (which helps your body cope with stress).
Dietary Fibre - 25g/100g (66% RNI)
· Fibre functions as a good bulk laxative in the gut helping to prevent constipation
· It maintains the health of our gastrointestinal system and to help our microbiome to flourish.
· Additionally, its gritty fibre content may bind to cancer-causing toxins and chemicals in the colon, protecting its mucous membrane from contact with these compounds.
Potassium - 1062mg/100g (23% RNI)
· It helps regulate fluid balance in the kidney, muscle contractions and nerve signals.
· A high-potassium diet may help reduce blood pressure and water retention.
· It may also protect against stroke and prevent osteoporosis and kidney stones.
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