Fava Beans Organic , 1 kg Produced at Northern Area (Khaplu)

Fava Beans: 1 kg, Produced at Khaplu, Northern Area, Pakistan

What are Fava Beans?

Fava beans, also known as broad beans, are a type of legume cultivated for thousands of years in the Mediterranean region, Asia, and parts of Africa. They are large, flat, and green beans encased in a thick pod, often consumed fresh, dried, or cooked in various dishes.

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Nutritional Value of Fava Beans (per 100 grams, cooked)

Calories: 88

Protein: 7.5 grams

Carbohydrates: 15 grams

Fiber: 5.4 grams

Fat: 0.6 grams

Vitamins: Rich in folate (106% of the daily recommended intake), Vitamin B6, Vitamin K

Minerals: High in iron, magnesium, phosphorus, potassium, and zinc

Other Nutrients: Contains antioxidants such as lutein, epicatechin, and proanthocyanidins.

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Health Benefits of Fava Beans

1. Promotes Heart Health:

High fiber content helps reduce cholesterol levels, improving cardiovascular health.

Rich in potassium, which helps regulate blood pressure.

2. Boosts Bone Health:

Contains magnesium, phosphorus, and calcium, essential for strong bones.

3. Supports Brain Function:

High folate levels support cognitive health and reduce the risk of neurodegenerative diseases.

4. Enhances Muscle Growth:

A good source of plant-based protein, ideal for muscle repair and growth.

5. Helps with Weight Management:

Low in calories and high in fiber, promoting satiety and reducing overeating.

6. Improves Digestive Health:

High fiber content supports a healthy gut microbiome and prevents constipation.

7. May Support Immune Function:

Rich in zinc and antioxidants, fava beans help combat inflammation and support immune health.

Uses of Fava Beans

1. Culinary Uses:

Eaten fresh, steamed, boiled, or roasted as snacks or side dishes.

Used in soups, stews, salads, and dips (e.g., Egyptian ful medames).

Ground into flour for baking or thickening sauces.

2. Agricultural Uses:

Often used as cover crops to enrich soil nitrogen content.

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Popular Recipes with Fava Beans

1. Ful Medames (Egyptian Breakfast Dish):

Cooked fava beans are mashed and mixed with garlic, lemon juice, olive oil, and spices. Served with pita bread.

2. Fava Bean Salad:

Blanched fava beans combined with cherry tomatoes, red onion, olive oil, lemon juice, and fresh herbs like parsley or mint.

3. Fava Bean Hummus:

Replace chickpeas with cooked fava beans, blended with tahini, garlic, olive oil, and lemon juice.

4. Fava Bean Risotto:

Cooked fava beans stirred into a creamy risotto with Parmesan cheese and herbs.

5. Roasted Fava Beans:

Dried fava beans roasted with olive oil, salt, and spices like paprika or cumin for a crunchy snack.

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Tips for Preparing Fava Beans

Fresh fava beans require peeling of the outer pod and the skin around each bean.

Blanching makes it easier to remove the skin.

Dried fava beans should be soaked overnight and cooked thoroughly to ensure they’re tender.

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Conclusion

Fava beans are a versatile, nutrient-dense food packed with essential vitamins, minerals, and fiber. Whether used in traditional dishes or modern recipes, they can easily become part of a healthy diet, promoting overall well-being while delighting the taste buds.