HomeBroad Valor Bean

Broad Valor Bean

Broad Valor Bean

Broad Valor Bean


Broad Beans are large, flat, light green pods usually eaten shelled for their delicious beans.

Generally used as vegetables, they are one of the popular bean types that can be grown easily in the home gardens.

The plant is a small annual glabrous herb with erect stem growing to the height of up to 6 feet. Pink-white flowers appear in clusters after about three months after seedling. Honeybees play a role as pollinators. Light green, beaded fruit pods which develop out of these flowers hold about 6-10 flat, broad, irregularly oval-shaped beans inside.

Nutritional Facts

  • Broad beans are very high in protein, and energy as in other beans and lentils. 100 g beans carry 341 calories per 100 g. The beans, however, compose plentiful of health benefiting antioxidants, vitamins, minerals, and plant-sterols.
  • The beans are very rich source of dietary fiber (66% per100g RDA) which acts as a bulk laxative. Dietary fiber helps to protect the colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
  • Broad beans are rich in phyto-nutrients such as isoflavone and plant-sterols. Isoflavone such as genistein and daidzein have been found to protect breast cancer in laboratory animals. Phytosterols, especially beta-sitosterol, help lower cholesterol levels in the body.
  • They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin and niacin. These vitamins function as co-enzymes in cellular metabolism of carbohydrate, protein, and fat.
  • In addition, broad beans are one of the fine sources of minerals like iron, copper, manganese, calcium, magnesium. At 1062 mg or 23% of daily recommended levels, fava are one of the highest plant sources of potassium. Potassium is an important electrolyte of cell and body fluids. It helps counter pressing effects of sodium on heart and blood pressure.

Some of the recipes are:

  • Chikkudukaya Tomato - Indian Broad Beans Tomato Curry
  • Sem ki phalli ka salan
  • Indian broad beans along with soya granules in tomato sauce
  • Broad Beans in Mustard Sauce
  • Broad bean, asparagus and Parmesan frittata

Chikkudukaya Tomato - Indian Broad Beans Tomato Curry
Ingredients

  • 1/2 kg chikkudukaya/sem/broadbeans, destring, tear each into two pieces, par-boil in salted water and strain
  • 2 medium onions, finely chopped
  • 1 slit green chilli
  • 2 tomatoes finely chopped
  • pinch of haldi, turmeric
  • 1 tsp red chilli pwd (adjust)
  • 1 tbsp grated jaggery (adjust according to your choice)
  • pinch of garam masala pwd (optional)
  • 1 1/2 tbsps grated coconut (optional)
  • salt to taste
  • fresh coriander leaves for garnish

For tempering/tadka
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 2 dry red chillis
  • 3-4 crushed garlic cloves (optional)
  • few curry leaves
  • 1 tbsp oil

Chikkudukaya Tomato - Indian Broad Beans Tomato Curry
Chikkudukaya Tomato - Indian Broad Beans Tomato Curry

Method

  1. Heat oil in a cooking vessel, once hot, add the mustard seeds and let them pop, add the garlic, cumin, red chillis and curry leaves, stir fry for a few seconds.
  2. Add the slit green chilli and onions and saute till soft. Add turmeric and tomatoes and saute further for a mt. Add chilli pwd, mix, cover and cook on medium heat for 5-6 mts.
  3. Now add the par-boiled beans, jaggery and salt and cook for another 2-3 mts. Add a small cup of water and let it cook covered on medium heat for another 5-6 mts or till the beans are cooked and soft. 4 Adjust salt, add garam masala pwd, mix and turn off heat. Garnish with fresh coriander leaves and serve with rice or chapatis.

Broad Beans Sabzi

Broad Beans Sabzi

Broad Bean in Mustard sauce

Broad Bean in Mustard sauce

Broad bean, asparagus and Parmesan frittata

Broad bean, asparagus and Parmesan frittata

Information
Follow Us
Contact Us