BROAD BEANS
Broad beans are also known as fava beans. When young, the pods can be eaten whole (as with snow peas), but as they get older the pods become tougher and the beans need to be removed before cooking. Mature pods are glossy green in colour, and are covered in short, fuzzy down. They are quite long and pointed. Cooked broad beans are delicious in vegetable and salad dishes, or pureed for dips. They’re available between August and February.
To Buy
Look for firm, pale green coloured pods, with velvety down on their skin.
To Store
Store broad beans in a plastic bag in the crisper section of your fridge for 3 to 4 days
To Prepare
Split broad bean pods and remove the beans, discarding the pods. If beans are still quite small and young, they can be cooked as they are at this stage. If beans are larger, they will benefit from being double-peeled. To do this, quickly blanch in boiling water for a few minutes then refresh in cold water. Slip off the grey skins to reveal the bright-green beans beneath. These bright-green beans simply need to be cooked lightly until tender and warm.
Quick ideas with BROAD BEANS
- For a fresh salad, combine blanched broad beans with finely chopped red onion, torn basil leaves, finely chopped parsley, lemon juice and olive oil. Season with salt and pepper then serve with pork or chicken.
- For a fresh vegetable side dish, combine double-peeled broad beans with green peas, grated lemon rind and a little olive oil. Toss to combine then serve with lamb
- For a fresh dip, puree cooked broad beans with garlic, olive oil and lemon juice until smooth, adding a little water if necessary. Serve with crackers as a snack or serve with grilled fish fillets
Nutritional Information:
Broad beans are a good source of vitamin C. Among other benefits, this vitamin assists in wound healing, as well as helping to maintain a healthy immune system. Broad beans are also a source of iron (which is important for making red blood cells) and folate - one of the B vitamins. Folate is important for the normal growth of body cells.
| Quantity per serve (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 175kJ | 175kJ |
| Protein | 6.9g | 6.9g |
| Fat, total | 0.5g | 0.5g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 2.0g | 2.0g |
| -sugars | 0.7g | 0.7g |
| Dietary fibre, total | 6.2g | 6.2g |
| Sodium | 4mg | 4mg |
| Folate | 145mcg | 145mcg |
| Vitamin C | 41mg | 41mg |
| Niacin (B3) | 2.0mg | 2.0mg |
| Iron | 1.9mg | 1.9mg |
| Potassium | 250mg | 250mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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