Broad Beans: A Perfect Source Of Protein For Vegans
- Nikita Toppo
Updated : September 04, 2022 12:09 IST
Broad beans are a perfect source to maintain protein balance for vegetarians, vegans and people with lactose intolerance
Vegetables are staple in all cuisines across the world. They are an excellent source of several nutrients that are essential for a healthy life. From antioxidants to dietary fibre, vegetables have everything that is necessary to fight against diseases. There are more than a thousand varieties of vegetables in the world and each of them have their own benefits, but only a few of them are common on our menu while others are still unpopular. One such vegetable loaded with nutrients is ‘broad beans’. Also known as fava beans, they are a type of legume that grows inside pods.
These legumes are not as common as kidney beans but are eaten around the world. They were first grown in southwest Asia and the Middle East thousands of years ago. Broad beans come in different forms, fresh beans are available in their natural pods while dried and hard beans can be purchased from the market.
Health Benefits Of Broad Beans
1. According to WebMD, one cup of cooked broad beans can fulfill almost one-third of daily protein and half of the folate requirements. They are also rich in other nutrients such as iron, fibre and manganese. This makes broad beans a perfect source to maintain protein balance for vegetarians, vegans and people with lactose intolerance as they can't eat animal-based products.
2. According to Healthline, broad beans are rich source of dopamine which is beneficial for Parkinson’s disease, a disease that causes tremors and problem in motor function like walking.
3. As broad beans are loaded with folate, a nutrient that helps in creating cells and organs, therefore it is always recommended to an expecting mother to include broad beans in her diet to reduce the risk of birth defects.
4. Being rich in antioxidants, these beans are also beneficial for increasing the body’s immunity system and treating lung cells.
5. Broad beans are rich in manganese and copper, two of the main nutrients that are beneficial for bone health. They are also a good source of iron that is essential for the function of red blood cells and preventing anaemia.
6. Broad beans also support in weight-loss and maintaining cholesterol and blood pressure that further helps in keeping the heart healthy.
If you want to include these healthy beans in your meal, here is an easy and delicious recipe:
- 2 tsp oil
- 1 medium onion (diced)
- 2 cups fresh beans (with pods)
- 2 tomatoes (chopped)
- 1 ½ tsp salt
- ½ tsp black pepper
- Sauté the onion in the oil over medium high heat, adding a pinch of salt.
- Once the onions start turning a little brown, add the broad beans.
- Lower the heat to medium, and stir.
- Cook for about three to four minutes.
- Put the heat back to medium high and add the tomatoes, with more salt, and pepper.
- Stir and cook for another four or five minutes, or until the broad beans are ready.
Remove from heat and serve hot, it goes well as both vegan main dish and as a side dish with rice or bread.