If you're looking for a healthy and nutritious snack that's also low in calories, look no further than 1 oz of broadbeans (fava beans) (mature seeds, canned). With only 20 calories per serving, these canned beans are a delicious and filling way to boost your daily nutrient intake.
In addition to being low in calories, broadbeans are also packed with essential vitamins and minerals. A single serving contains 2 grams of protein, 3 grams of dietary fiber, and only 1 gram of fat. Plus, they're a good source of iron, potassium, and magnesium.
In this article, we'll explore the nutritional benefits of broadbeans, the difference between canned and fresh beans, and some delicious recipes and serving ideas to help you incorporate these beans into your diet.
As mentioned earlier, broadbeans are a nutrient-dense food that provides a range of important vitamins and minerals. One serving of canned broadbeans (1 oz) contains the following:
- 20 calories
- 2 grams of protein
- 3 grams of dietary fiber
- 1 gram of fat (no saturated or trans fats)
- 10% of the recommended daily intake of iron
- 5% of the recommended daily intake of potassium
- 4% of the recommended daily intake of magnesium
Broadbeans are also a good source of several B vitamins, including thiamin, riboflavin, and folate. They also contain small amounts of vitamins C and K.
Health Benefits
In addition to the vitamins and minerals listed above, broadbeans offer several potential health benefits. Some research has suggested that consuming broadbeans may help:
- Lower cholesterol levels
- Improve blood sugar control in those with diabetes
- Reduce the risk of certain cancers
- Promote gut health
However, more studies are needed to confirm these benefits and determine the optimal serving size and frequency.
Canned vs. Fresh Beans
While fresh broadbeans are certainly delicious, canned broadbeans offer several advantages as well. For one, they're much more convenient - no shelling, soaking, or cooking required. They also have a longer shelf life and are available year-round. One potential downside of canned beans is that they may contain added salt or preservatives. To mitigate this, look for low-sodium or no-salt-added options. You can also rinse the beans under running water before using to remove excess sodium. Overall, both fresh and canned broadbeans can be healthy additions to your diet. Choose whichever option works best for your lifestyle and preferences.
Recipes and Serving Ideas
Broadbeans have a unique nutty flavor and creamy texture that make them a versatile ingredient in many dishes. Here are a few ideas for incorporating canned broadbeans into your meals:
- Add to salads for extra protein and fiber
- Mash with garlic and lemon juice for a delicious dip or spread
- Toss with pasta and sautéed veggies for a filling vegetarian meal
- Roast with olive oil and spices for a crunchy snack
The possibilities are endless - get creative and experiment with different flavor combinations!
How to Store Canned Beans
Canned broadbeans can be stored at room temperature for up to 5 years, so they're a great pantry staple to have on hand. Once opened, they should be transferred to an airtight container and refrigerated for up to a week. If you have leftover canned beans, you can also freeze them for later use. Just be sure to drain and rinse them thoroughly before freezing.
Buying Guide
When purchasing canned broadbeans, look for options that are:
- Low-sodium or no-salt-added (or rinse before using)
- Free of preservatives or artificial additives
- Packed in BPA-free cans
- From a reputable brand or source
If you prefer fresh broadbeans, look for bright green pods that are firm and free of blemishes. You can also find frozen broadbeans in the freezer section of many grocery stores.
Frequently Asked Questions
Q: Are broadbeans and fava beans the same thing?
A: Yes, broadbeans and fava beans are two names for the same type of bean. Q: Are broadbeans a complete protein?
A: Broadbeans are high in protein, but they do not contain all the essential amino acids required to be considered a complete protein. To ensure you're getting all the amino acids your body needs, pair broadbeans with grains or nuts/seeds. Q: Can I eat the pods of fresh broadbeans?
A: Yes, you can eat the entire pod of fresh broadbeans, although some people find the tough outer layer to be unpalatable. You can also shell the beans and just eat the inner beans themselves.
Allergies and Side Effects
While broadbeans are generally safe for most people, there are a few potential side effects to be aware of. Some people may experience digestive upset, gas, or bloating when consuming broadbeans, especially if they're not used to eating fiber-rich foods. Additionally, broadbeans contain a compound called vicine that can cause a condition called favism in individuals with a certain genetic predisposition. Favism is a condition in which the red blood cells are destroyed, leading to anemia and other health problems. If you have a history of favism or experience any negative symptoms after consuming broadbeans, talk to a healthcare provider.
History and Origin
Broadbeans have been cultivated for thousands of years and are believed to have originated in the Mediterranean region. They were a popular food among ancient Greeks and Romans, and have since spread throughout the world. Today, broadbeans are grown in many regions across the globe, including Europe, the Middle East, Africa, and South America.
Cultural Significance
Broadbeans have a long history of cultural significance in many parts of the world. In some cultures, they're associated with luck and prosperity, and are consumed during important celebrations and festivals. In the Middle East, broadbeans are a staple ingredient in many traditional dishes, including falafel and hummus. In Italy, they're often used in soups and stews. Overall, broadbeans are a delicious and nutritious food with a rich cultural history. Whether you're incorporating them into your favorite recipes or trying them for the first time, they're a great way to add flavor and variety to your diet.
FAQs About 1 Oz Broadbeans (Fava Beans) (Mature Seeds, Canned)
1. What are broadbeans?
Broadbeans, also known as fava beans, are a type of legume that are commonly consumed in many parts of the world.
2. What are the nutritional benefits of broadbeans?
Broadbeans are a good source of protein, fiber, iron, and other essential nutrients. They are also low in fat and calories and have been associated with numerous health benefits, such as improved heart health and reduced risk of diabetes.
3. How should I prepare broadbeans?
Broadbeans can be prepared in a variety of ways, including boiling, roasting, or sautéing. They can also be mashed or pureed to make dips, spreads, or soups.
4. Are there any potential risks associated with consuming broadbeans?
Some people may experience digestive issues, such as gas and bloating, when consuming broadbeans. Additionally, those with certain medical conditions, such as a G6PD deficiency, should consult with their doctor before consuming broadbeans.
5. Where can I find canned broadbeans?
Canned broadbeans can be found at most grocery stores and online retailers. They are a convenient and affordable option for those looking to add more legumes to their diet.