broad bean

Broad Bean

Broad beans, also known as fava beans, are legumes with a slightly sweet, earthy, and nutty flavor. These large, flat beans are encased in thick, inedible pods and have a vibrant green color when young, turning pale green or brown as they mature. Fresh broad beans boast a tender, almost creamy texture when cooked properly, making them a delightful addition to various dishes. To prepare broad beans, they typically need to be shelled from their pods and often blanched and peeled again to remove the outer skin for a smoother texture and enhanced flavor. Look for firm, bright green pods when purchasing broad beans for the best quality and taste.

Common Uses

  • Broad beans can be added to salads for a fresh, earthy flavor and a boost of protein. Blanching and peeling them beforehand ensures a tender texture that complements other salad ingredients.- Pureed broad beans create a creamy and flavorful base for dips and spreads, often enhanced with herbs, lemon juice, and olive oil. This makes a delicious alternative to hummus or other bean-based dips.- Sautéed broad beans with garlic, herbs, and olive oil make a simple and satisfying side dish. Cooking them until tender brings out their natural sweetness and nutty notes.- Broad beans can be incorporated into pasta dishes, adding a vibrant green color and a delightful textural contrast. They pair well with creamy sauces, pesto, or simply tossed with olive oil and Parmesan cheese.- Broad beans are a traditional ingredient in many Mediterranean and Middle Eastern dishes, such as ful medames, a popular Egyptian breakfast made with stewed fava beans.- Broad beans are sometimes used in risotto. Their delicate flavor infuses the rice while providing bursts of green colour to the dish.

Nutrition (per serving)

Calories

341.0kcal (17.05%)

Protein

26.1g (52.24%)

Carbs

62.6g (22.76%)

Sugars

11.2g (22.38%)

Healthy Fat

0.9g

Unhealthy Fat

0.3g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of plant-based protein for muscle building and repair.
  • Rich in dietary fiber, promoting digestive health and regularity.
  • High in folate (vitamin B9), crucial for cell growth and development, especially during pregnancy.
  • Contains iron, supporting healthy red blood cell production and energy levels.
  • Good source of manganese, an essential mineral for bone health and metabolism.
  • May help lower cholesterol levels due to its fiber content, contributing to heart health.

Storage Tips

Fresh broad beans are best used soon after harvest. Store them in the refrigerator in a perforated plastic bag to maintain humidity and prevent drying out. They will typically last for 3-5 days. Shelled broad beans should also be refrigerated and used within a few days. For longer storage, blanch and freeze broad beans; they can last for several months in the freezer. Dried broad beans should be kept in an airtight container in a cool, dark, and dry place.

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