Fava Beans / Broad Beans

Also known asFaba Beans · Vicia faba · 蚕豆

Name: Fava beans, also called broad beans or faba beans (Vicia faba), described here as dried beans. A separate page under Vegetables covers the fresh green beans.

Description

Fava beans are among the oldest cultivated crops, grown in the Mediterranean and Middle East for around 8,000 years, and were eaten by the ancient Egyptians, Greeks and Romans. Dried fava beans are the basis of ful medames, the national dish of Egypt, of falafel in Egypt, and of many Mediterranean soups, stews and purees, such as Italian macco di fave.

Dried favas are large, flat and tan to brown, with a tough skin that is often removed, which leaves a green-yellow bean that cooks to a creamy, earthy, slightly bitter taste. They are also sold peeled and split, as a quick-cooking form.

Main nutrition value

Fava beans are an excellent source of plant protein, fibre, folate, manganese, copper and iron, and contain the compound levodopa, which the body uses to make dopamine.

How best to be consumed

Fava beans are soaked, then cooked until tender, and often peeled.

1. Soak dried beans in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas.
2. Boil for 1 to 2 hours (less for peeled, split favas) until completely tender.
3. Mash with olive oil, lemon, garlic and cumin for ful medames, or make into falafel.
4. Add to soups, stews and purees.
5. Peel the skins off cooked beans for a smoother, less bitter result.

Overconsumption could cause…

Fava beans are healthy for most people, but dangerous for a few.

1. Favism, a potentially serious illness in people with G6PD deficiency, an inherited enzyme condition, in which fava beans can cause red blood cells to break down.
2. Interaction with antidepressant medicines called MAO inhibitors, because favas contain tyramine and levodopa, which can raise blood pressure dangerously.
3. Digestive upset (nausea, vomiting, diarrhoea) from raw or undercooked beans, which contain natural lectins that cooking destroys, so always boil dried beans thoroughly.
4. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in beans, particularly if you are not used to eating them, so build up gradually and drink water.

GroupsBeansLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassiumRich in zinc

Related foodsBlack BeansGreat Northern BeansButter BeansHyacinth BeansLima BeansKidney Beans

Wikipedia — Vicia faba, used for origin, naming and history: https://en.wikipedia.org/wiki/Vicia_faba