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Broad bean
Every knowledge on vegetables, health and nutrition.
Scientific Name
Vicia faba L. (Fabaceae family)Common name
broad bean, garden bean, field bean, faba bean, pea bean
Varieties ans seasons
There are various varieties of broad beans:
-Aquadulce which has a very long pod containing 8 to 9 seeds.
-The Seville, early to mature and highly productive, the pod of which contains 6 seeds.
-The early Aquitaine, the best variety.
Vegetable garden: growing broad bean
The broad bean is an annual plant, grown for its edible seeds.
It is planted between late February and late April, for a harvest in June to late July.
The plant develops from a single, hollow stem around one metre tall. The fruit is a wide and fairly long pod (10 to 20 cm) containing 4 to 9 seeds. These are the most voluminous of all leguminous plant species.
Fleshy and light green in their immature state, in maturity they develop a thick, hard tegument, coloured brown/red to white/greenish, with an oval, slightly flat shape.
Production
4.75 million tonnes of beans are grown around the world every year (FAO 2002), (21.5% string beans, 78.5% withered beans).
The biggest producers of broad beans are: China, Ethiopia, Egypt and Australia.
In Europe, Spain is a big producer with 120,000 tonnes per year, exporting between 2000 and 2500 tonnes every year to France.
Consumption
It is mealy with a pronounced hazelnut flavour and creamy texture. It is an excellent source of folic acid and very high in fibre.
It can be eaten raw, but without the thick skin, which contains tannins.
In Spain, it is used to make fabada, a sort of cassoulet, while in Italy, it is cooked alla pancetta, with onions and bacon. It is eaten as a puree, fritters or in salads in the Middle East.
Nutritional values (per 100 g)
Cooked* | RDI*** | |
|---|---|---|
Energy value | 58 kcal | |
Proteins | 5.8 g | |
Glucids | 7.2 g | |
Fat | 0.6 g | |
Fibres | 6.5 g | 30 g |
Sodium | 4 mg | |
Potassium | 210 mg | 2,000 mg |
Phosphorus | 105 mg | 700 mg |
Vitamin C | 12 mg | 80 mg |
Vitamin B5 | 2.3 mg | 6 mg |
Vitamin PP | 2 mg | 16 mg |
Vitamin B9 | 57 µg | 200 µg |
* Ciqual 1995 *** Recommended Daily Intake |
Nutritionist’s advice
A dish of 150 g of broad beans contains 10 g of fibre, a third of the recommended daily intake as part of a balanced diet. They are also rich in vitamin B9.
What is about portions...?
-a child portion: a quantity of cooked broad beans contained in the small of one hand
-an adult portion : a quantity of cooked broad beans contained in the small of two hands
Cooking and nutrition: tasty combinations
-Beans raw with salt served with crusty bread for a balanced protein-rich meal, spread with fromage frais (source of calcium).
-Bean, wheat and small vegetable salad (tomatoes, cucumbers, radishes) : the protein contained in the broad beans is complemented by that in the wheat, which does not contain the same amino acids. The young vegetables complete the balance of protective micronutrients.
