Broad beans

Fava beans are edible seeds that are included in the legume family. During the season, they are eaten tender, which have a sweeter taste. Out of season, on the other hand, dry beans are consumed, in the same way as the rest of legumes.

This is a staple that has been a part of popular culture for many centuries. In addition to being very tasty, beans are highly recommended in a healthy diet. Its consumption is especially advisable in vegetarians or vegans thanks to its high content of vegetable proteins.

What are beans?

Fava beans are legumes that provide a wide range of properties and health benefits. Although they can be enjoyed throughout the year, the best time to consume them is from January to June.

They are very rich in vegetable proteins of high biological value . In addition, they are a great source of fiber, so they help regulate intestinal transit, thereby reducing the risk of certain diseases such as constipation .

Regarding its vitamin content, B1 and B1 stand out, which are essential during pregnancy and lactation for the development of the fetus.

One of the great characteristics of beans is that their caloric intake is practically zero. That is why they are a highly recommended food for those who follow a weight loss diet.

Story

The plant is native to Southeast Asian countries . Recent studies have indicated that beans were one of the first legumes that humans began to consume, three thousand years ago. Civilizations such as the Roman, the Egyptian and the Greek had this legume as a very important food in their diet.

Currently the main producers of broad beans globally are Spain, China and Germany.

Nutrients in beans

These legumes stand out especially for their high content of vitamins , especially group B. It is worth noting their great contribution of thiamine, which plays a very important role in the development of the fetus in pregnant women.

In addition, fava beans are rich in folic acid , a nutrient that lowers the risk of heart disease and hypertension. You can also find other nutrients such as vitamin A, essential for the health of both skin and eyes.

Finally, note that beans are a very rich source of minerals such as magnesium, phosphorus, potassium , calcium, iron and zinc.

Fava beans properties

Strengthen cardiovascular health

One of the best known properties of beans is that they have a large selection of nutrients that greatly promote cardiovascular health . The reason is that these legumes are a rich source of soluble fiber, which is very efficient in reducing “bad” cholesterol levels.

That is why the consumption of beans is recommended in a healthy and balanced diet, both in children and adults. And it is that these legumes are very beneficial to reduce the risk of suffering cardiovascular and cerebrovascular accidents.

They help in weight control

These legumes have a large amount of protein , so they provide a lot of energy both physically and mentally. According to recent research, obese or overweight people who eat high-protein and high-fiber foods, such as lima beans, can reduce their excess fat by leading a healthy lifestyle.

They promote hydration

Fava beans are high in potassium , which contains a number of electrolytes. Well, electrolytes naturally increase the levels of water and acidity in the body. These are expelled through sweat, so they need to be regenerated through food

Increase oxygen levels

One of the main nutrients in beans is iron , a very important substance in hemoglobin. It should not be forgotten that the main function of hemoglobin is the transfer of inhaled oxygen from the lungs to different cells and tissues of the human body.

Improve memory

These legumes are very rich in various B vitamins , which are essential to produce energy, as well as to ensure the proper functioning of brain cells.

The disease of the Alzheimer , one of the most common today among people over 65, is characterized from the clinical point of view by decreasing levels acetilcodina. Well, thiamine, vitamin B, is essential for the synthesis of acetylcholine.

Keep bones strong

Thanks to the high calcium content of beans, these are very important legumes for the development and maintenance of bones. Its consumption is especially important in children and the elderly.

Prevent aging

Fava beans are very rich in antioxidants , so they prevent premature aging of the skin and cells of the body.

They are satiating

If there is something that characterizes beans, it is that they are very satiating . A serving of these legumes contains around 200 calories, making it a very interesting dish, with a very low calorie content and a large amount of fiber.

Fava beans are therefore a great option to avoid snacking between meals, a habit that greatly favors obesity.

They promote brain health

Several studies have confirmed that beans improve brain health thanks to their contribution of vitamin B.

Avoid anemia

Fava beans are very rich in iron, an essential nutrient to prevent anemia. The iron is very important for the proper functioning of the body as it plays a leading role in creating red blood cell.

They help you sleep better

The tryptophan present in beans provides a great sedative effect, so these legumes greatly promote sleep and rest. Do not forget that insomnia is one of the main diseases of the 21st century, both among adults and children, which significantly reduces the quality of life.

How are beans consumed?

The seeds are found in the bean pod. They are consumed as legumes in numerous dishes such as stews or stews. It is worth highlighting the importance of this legume in the Roscones de Reyes . It is customary to introduce a bean into the Roscón and, whoever finds it, is the one who must pay the bill.

Once ripe, beans are high in starch, so they become very hard and cannot be eaten.

Broad bean recipes

Sauteed beans

Ingredients

• 2.5 kilos of young pods with their pods
• 1 onion
• Oil
• 3 lemons

Elaboration

1. First, the tips of the sheaths are removed, as well as the threads, and they are shelled.
2. The beans are then put in a vegetable bowl and the pods in a saucepan with fresh water and the juice of a lemon for flavor.
3. Four liters of water are boiled.
4. Add the juice of two lemons to the beans that are in the vegetable bowl, mixing well. When the water boils, add the beans.
5. When they are cooked, let them warm and drain.
6. Eight tablespoons of oil are placed in a frying pan. When it is hot, fry the chopped onion and mix with the beans, giving them a spin with the slotted spoon.
7. They are served hot.

Tender broad beans with paprika sauce

Ingredients

• 500 grams of tender beans
• 1 onion
• 1 clove garlic
• 1 sprig of parsley
• 2 eggs
• 1 slice of bread
• 1 glass of vinegar
• 6 tablespoons olive oil
• 1 teaspoon of paprika
• Salt

Elaboration

1. To begin with the preparation of the recipe, the beans are shelled and steamed with water, salt and vinegar. Five minutes before taking them out, the eggs are thrown over them. When they start to set, they are broken up to mix with the beans.
2. Both the onion and the garlic clove are peeled and minced.
3. The oil is heated and the garlic clove and the slice of bread are browned.
4. In a mortar, mash the garlic and the bread with parsley.
5. Sauté the onion in the excess oil and add the mash and the paprika. Season to taste.
6. The beans are served hot covered with the sauce.

Beans with ham

Ingredients

• 500 grams of beans
• 2 cloves of garlic
• 1 teaspoon of sweet paprika
• 200 grams of ham in cubes
• Olive oil
• Salt

Elaboration

1. To start, the garlic cloves are minced as small as possible. Then, they are fried in the pan with a little olive oil.
2. When the garlic begins to brown, add the previously drained beans and season to taste.
3. Add the teaspoon of sweet paprika and stir occasionally over medium heat.
4. After six minutes, it is removed from the heat. Then, the ham cubes are added and served.

Tender bean omelette

Ingredients

• 200 grams of tender beans with their pod
• 3 large eggs
• Salt
• Olive oil

Elaboration

1. First, the beans are washed with their pods and then they are separated and cooked.
2. Olive oil is added in a frying pan and it is put to heat on the fire. Then, the chopped pods and the drained beans are added. For the omelette to be delicious, it is best to wait for the pod to turn a tan color.
3. Then the eggs are added and it is left to cook on both sides.

Benefits of beans for the athlete’s health

Fava beans are one of the healthiest foods for athletes. They provide a large amount of manganese , a mineral with antioxidant properties that prevent premature aging of both skin and cells. 100 grams of these legumes provide approximately 80% of the daily needs of this nutrient.

In addition, they contain phosphorus, magnesium and copper . They are three minerals that play a leading role in both the development and maintenance of the bone system and the nervous system . That is why beans are an extraordinary food for athletes who want to achieve a good development of their muscular system .

To all this we must add that they are legumes with little fat content and a considerable contribution of fiber. Fava beans are therefore a highly recommended food for those who wish to maintain their weight naturally.

Broad beans, healthy food for children

The beans called baby are very easy to eat for the little ones. A good option is to cook them steamed or boiled , and then sauté them with ham or in the form of a stew with other vegetables.

One of the great advantages of beans in the diet of children is that they are easier to digest than dried legumes such as chickpeas or beans. In addition, they do not produce gas or bloating.

Experts recommend that the little ones eat between two and four servings of legumes a week. They can make it as a main course, or accompanying portions of vegetables, fish or meat.

Do beans help you lose weight?

Hy those who point out that beans are one of the most caloric legumes that exist. Nothing could be further from the truth. And there are foods that provide a greater amount of calories to the body, such as potatoes. In addition, beans have a very rich nutritional value .

Fava beans are rich in complex carbohydrates , protein, and fiber. Three essential nutrients for the proper functioning of the body.

It must be borne in mind that these legumes have satiating properties, so that they favor the feeling of fullness for a longer period of time. Also, they do not produce high spikes in insulin. That is why the consumption of beans is recommended in weight loss diets.

Conclution

By way of conclusion, it is worth noting that beans are one of the healthiest foods that exist globally. Its consumption is highly recommended in the diet of people of all ages thanks to the wide range of properties and health benefits.