The gemstone of all vegetables: Broad Bean

By the end of this lens you are guaranteed to have 10 exciting healthy recipes to try plus lots of facts and tips about one of the most underestimated vegetables in the world. In one word, you will not look at Broad beans in the same way ever again:-)

Broad beans are creamy green beans with a distinctive flavour. They are summer vegetables and can be served raw or cooked in salads, sandwiches, soups or even gourmet meals.

In June, the beans are sweet and tender, perfect to be used raw in salads or sauté for a couple of minutes with olive oil, garlic and lemon juice. In July, broad beans are longer and plumber, they can be podded and used cooked in brunches or light suppers. They are harder towards the end of the summer and need a bit more cooking, good for soups or frittatas.

Broad beans: Healthy or Not?

Broad beans are rich in a substance called L-dopa which is used in treatment of Parkinson disease. L-dopa also reduces the risk of hypertension and can act as natural Viagra.

Broad beans are a good source of vitamins A, C and E.

Lectin, a protein found in broad beans can prevent the risk of bawl cancer. These proteins attach themselves to carbohydrate molecules, which are then absorbed by the cells lining the bowel during digestion.

Broad beans can cause a deadly condition called Favism in people with G6PD deficiency. This is a hereditary abnormality in the activity of an erythrocyte (red blood cell) enzyme. This enzyme, glucose-6-phosphate dehydrogenase (G-6-PD), is essential for assuring a normal life span for red blood cells, and for oxidizing processes. This enzyme deficiency may provoke the sudden destruction of red blood cells and lead to hemolytic anemia with jaundice following the intake of broad beans.

Broad bean around the world

Known as Baghali in Iran, broad bean is one of the most loved vegetables specially in northern part of the country where fresh broad bean is part of every day meals during summer while dried ones are used in traditional recipes all year around.

In Italy, some people carry a broad bean for good luck, it is believed that carrying the bean brings essentials of life to the person. In Rome, on the first of may, families eat fresh fava beans.

In China and Thailand, fried broad beans are eaten as snack and their names means "open-mouth nuts".

Broad beans become part of the Mediterranean diet around 6000 BC.

In Greece beans are used as food for dead.

Broad Bean Recipes

There are tons of broad bean recipes out there but these are my all time favourites. They are easy to cook, tasty and most importantly healthy. What more can you ask for?:-)
Enjoy

Smoked salmon with broad beans: This mixture of broad beans, artichokes and salmon is easy to put together and a good summer lunch.
Broad bean with onion and lemon: This dish can be served as a warm salad on its own or as a side dish with fried fish.
Broad bean risotto: A classic dish which can be served as a starter or main course.
Broad bean and bacon omelette: Bacon goes well with broad beans. This dish is quick to make and very filling. Serve a wedge with a green salad
Broad bean, dill and egg: This is an authentic Persian dish, originally from north of Iran but loved all around the country. Serve this with some boiled rice and Greek yogurt on side.
Broad bean and carrot soup: Add some salty pork such as Pancetta to this soup for a richer flavour, but on its own its a tatsy light supper for late summer evenings.
Spicy broad bean dip: Freshness of mint accomodates taste of cumin and chilli well in this dip. This is best served with toasted pita bread.
Feta and broad bean ciabatta: The perfect snack for those hot summer afternoons when cooking is impossible!
Linguine pasta with broad bean and pesto: A green and colourful dish of beans, peas and feta for pasta lovers.
Asparagus, broad bean and avocado salad: This Mediterranean style salad with garlic dressing is very refreshing. Add a couple of baby potatoes and boiled eggs and serve as a perfect brunch.