Fava beans are a large green herb that grows in long pods and are popularly found in many Middle Eastern cuisines.
These seeds are mostly removed from the pods before preparing them, although it is possible to braize whole fava bean pods. These beans are particularly time-consuming to make because of the process of shelling. Removing the beans from the pods is simple enough. But each one of bean also is enclosed in a shell. They are amazing and if you are not aware of the amazing fava beans benefits and its nutritional values then this article is a must-read for you.
How to cook dried fava beans?
- To begin with run the knife edge on the pod’s seam which will cut it in two halves and shell the beans from fava pods.
- In a large saucepan boil water with salt into it (the amount depends on how much water you have).
- Now take a bowl, combine tap water and ice to make ice water and keep aside.
- Add the shelled fava beans to the boiled water and keep it for 3 minutes for cooking and then remove beans from the saucepan and immediately plunge into the ice water to stop the cooking.
- Now let them cool down and remove the outer skin from each of them.
- Melt together the butter and olive oil, over medium heat in a skillet then add the garlic and sauté for 1 minute.
- Now add the sauté beans and peeled fava for about 5 to 7 minutes, or until they are done according to your preference.
- Now add the salt according to your taste and enjoy the dried fava beans.
The other main recipes of the beans are roasted fava beans and fava beans falafel. In roasted fava beans, the beans are roasted after the fifth point listed above at 275 degrees F for about 30 minutes.
Fava beans nutrition
- These beans are extremely high in protein and energy as in several other beans and lentils. Just the 100 g of beans carry 341 calories.
- They are the good source of dietary fiber; it contains about 66 percent of dietary fiber per 100 g.
- Fava beans nutrition are rich in phytonutrients such as isoflavone and plant sterols.
- It also contains the good amounts of thiamin (vitamin B-1), vitamin-B6 (pyridoxine), niacin and riboflavin.
- Every 100 g of beans provide 423 µg or 106 percent of folates.
- It also includes the minerals sources such as iron, copper, manganese, calcium, magnesium.
Fava beans benefits
There are a lot of fava beans benefits that one needs to know and here are some important ones:
- Fava beans reduce the risk of the congenital disabilities, so they are preferred for pregnant women.
- It also benefits to lower the cholesterol level in the body.
- The presence of magnesium and potassium content in these beans helps to regulate blood pressure. Therefore, it helps in reducing the risk of heart disease.
- The high content of the fiber in the bean makes your body feel full longer which controls your weight. The protein in the green legumes may also result in weight loss.