Large and brown, fava beans are often considered the tastiest bean
around.
Fava beans were enjoyed by ancient Egyptians 5,000 years ago and 3,000 years later
continued to be a prime source of protein in the Near East. Large and brown, fava beans are
often considered the tastiest bean around. They also merit their title as the meatiest-tasting
bean. Favas grow in large pods that house approximately five beans each. They are popular in
many parts of Europe and are beginning to gain a following in the United States.
Varieties
Fava beans are sold fresh, dried, and canned.
Buying and storing tips
When shopping for fresh fava beans, choose crisp-looking pods and avoid wilted ones. Dried
beans should be somewhat shiny and smooth. Fresh favas will keep refrigerated up to a week
while dried favas will keep for up to a year if stored in airtight glass or ceramic
containers.
Availability
Fresh (in the pod) fava beans are sometimes available seasonally, while dried and canned
favas can be found year-round.
Preparation, uses, and tips
Fava beans hold their shape well and can be prepared as a filling for pita pockets but do
not mash well into pâtés. Fava beans have a tough skin that should be removed by
blanching before cooking. Also prior to cooking, soak fava beans for 12 hours, then pressure
cook for 25 minutes, or simmer on the stove for two to three hours. 1 cup of dried beans makes
approximately 2 cups cooked beans. When preparing fava beans in stews or casseroles, allow for
a longer cooking time than most beans need.
Nutritional Highlights
Fava beans (boiled), 1 cup (170g)
Calories: 187
Protein: 12.9g
Carbohydrate: 33.4g
Total Fat: 0.68g
Fiber: 9.2g
*Excellent source of: Folate (177mcg)
*Good source of: Thiamine (0.165mg), and Zinc (1.77mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Parkinson’s
disease
Broad beans (Vicia faba) contain naturally occurring L-dopa, a precursor to the neurotransmitter dopamine
and also available as a drug used to treat Parkinson’s disease. Anecdotal cases of
symptomatic improvement after broad bean consumption have been described in patients with
Parkinson’s disease. In one small clinical trial, 250 grams (almost 9 ounces) of cooked
broad beans produced a significant increase in L-dopa blood levels, which correlated with a
substantial improvement in movement control lasting at least four hours in some of the
subjects. However, some people may have symptoms aggravated by broad bean consumption, and
people taking medications like Sinemet®
and L-dopa should be aware that broad bean consumption may increase L-dopa levels excessively.
Therefore, Parkinson’s disease patients should talk with a doctor before adding broad
beans to their diet.
Health benefits and
concerns for legumes
Many health benefits and concerns associated with this food are applicable to other legumes.
Read about health benefits and concerns for
legumes for a full description.
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