Do you love beans? If so, you're not alone. Adding beans to your meal is an excellent way to boost the flavor and satiety of the dish. Plus, they are loaded with health benefits. One bean in particular—fava beans—is a rising star in the nutrition world. With the consumption of fava beans dating back to around 6000 BCE, it's one of the oldest known cultivated plants. Want to learn more about this great-tasting bean and its many benefits? Read on as we discuss how incorporating fava beans into your daily meals can help boost the health and taste of your dishes.
What Are Fava Beans?
Eaten by the ancient Greeks, Romans and settlers of the eastern Mediterranean, fava beans are versatile and tasty beans used in various recipes. Fava beans grow in large green pods on a flowering pea plant. Inside the pods, you'll find the large, flat, bright green fava bean. One thing that separates fava beans from the rest is that it has a clear skin that is usually removed before eating. While this skin protects it during spouting, it makes it much more challenging to eat. In addition, removing the skin from the beans is time-consuming, which leads to fava beans being a bit pricier than your average bean. Fresh fava beans can be enjoyed raw, cooked or dried and are often used in savory recipes like stews, salads and sauces.
Benefits of Fava Beans
Fava beans don't just taste delicious; they're great for you too. Review the top fava bean benefits and nutritional information below to learn more about how fava beans complement your healthy diet.
Fava Bean Nutritional Information
Serving Size 1/4 cup
Calories 180
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 10mg
Total Carbohydrate 29g
Dietary Fiber 8g
Total Sugars 1g
Protein 13g
Vitamin D 0mcg
Calcium 20mg
Iron 2mg
Potassium 550mg
Iron
Meeting your daily requirement of iron is necessary for your body to produce red blood cells and energy. And, if your diet lacks iron, it can cause unwanted health symptoms like anemia. Fava beans are a good source of iron, meeting 10% of the recommended daily requirement. The iron found in fava beans is a type of iron called non-heme. While non-heme iron is not as easily absorbed as the iron found in fish and meat, it becomes more bioavailable and easily absorbed by the body when consumed with these foods. So, the next time you enjoy fava beans, enjoy them as a side dish for chicken, steak, or fish.
Dietary Fiber
Like iron, eating adequate amounts of fiber is crucial, and one serving of fava beans provides 8 grams of fiber. Fiber plays a vital role in digestive health, and fava beans contain both forms of it: soluble and insoluble fiber. Rich in insoluble fiber, fava beans promote digestive system health and can prevent unwanted symptoms like diarrhea and constipation. A high-fiber diet may also help prevent certain diseases like heart disease and strokes.
Potassium
Fava beans are a good source of potassium—a nutrient crucial for the normal functioning of all cells. From muscle function to balancing blood pressure, potassium is essential to good health, and enjoying fava beans weekly is an excellent way to get more of it.
What Do Fava Beans Taste Like?
Now that you know how great fava beans are for you, it's time to begin adding them to your meals. Fava beans have a light, buttery, nutty taste that pairs well with many dishes. However, because fava beans have a slight bitterness, they're most often used in savory, tangy, or tart recipes.
Fava Bean Recipes
Start cooking with fava beans today and check out the recipes below. From game day dip to carrot cake, these snacks are as nutritious as they are delicious.
Fava Bean Dip
Make your game day spread tastier by adding a homemade dip to the snack table. This Fava Bean Dip is a simple and delicious recipe you can make at home with just a few ingredients. Pair this dip with freshly cut vegetables like celery, carrots and broccoli, or use it as a spread on your favorite sandwich bread. Its fresh and unique flavor is sure to be loved by everyone.
Gluten Free Carrot Cake
Incorporate fava beans into your favorite dessert recipe using Garbanzo Fava Flour to create this mouthwatering Gluten Free Carrot Cake. Moist, dense and delicious, this homemade dessert is one that your friends and family will talk about for ages.
The next time you head to the grocery store for healthy ingredients, don't forget to add fava beans to the list. From digestive health to balanced blood pressure, this beneficial bean will quickly become the star of every meal that you add it to. We can't wait to see what you create. From everyone at Bob's Red Mill, we wish you a healthy and happy day!
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