Tag: fava beans

Posted in PLANT FOOD FACTS

Fava Bean (Habas)

Posted on by Mary Ann Lesh

Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.

Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure. Recipe for Mexican Sopa de Habas

Nutrition: 3.5 oz (100 g) fava beans
calories341
calcium10% DV
carbohydrates58.29 g
copper41% DV
fat1.53 g
fiber25 g
folate106% DV
iron52% DV
magnesium54% DV
manganese77% DV
niacin19% DV
phosphorous60% DV
potassium23% DV
protein26.12 g
riboflavin28% DV
selenium12% DV
thiamine48% DV
zinc33% DV
vitamin B628% DV
SOURCES: WIKIPEDIA / HEALTHLINE
Posted in RECIPES

Fava Bean Soup

Posted on by Mary Ann Lesh
This traditional favorite is sometimes served in the place of frijoles.
  • 1 c DRY FAVA BEANS
  • 2-3 c WATER
  • 2 MEDIUM TOMATOES, FINELY CHOPPED
  • 1/2 MEDIUM ONION
  • 1 CLOVE GARLIC, MINCED
  • 1 SPRIG FRESH CILANTRO
  • 1 DRIED ANCHO CHILE
  • 1 SMALL GREEN CHILE, FINELY CHOPPED
  • SALT, TO TASTE
  1. Clean the FAVA BEANS and soak them overnight
  2. Pour off the soaking water, rinse the beans, and add 2-3 cups of water
  3. Cook the beans until tender with 2-3 slices of onion, 1 diced tomato 1 clove of minced garlic, a few sprigs of cilantro, and the ancho chile (remove the seeds); add salt to taste when they finish cooking
  4. In a large pot, saute the other TOMATO, diced, with the rest of the onion, diced, and the GREEN CHILE, finely chopped with the seeds removed
  5. Add the cooked BEAN mixture to the sauteed vegetables, stir well, and heat through; you can mash the beans lightly or serve them whole
PREP 20 minCOOK 1 hour or until beans are softSERVES 4