Food highlights:

  • Can be eaten raw or cooked
  • Best stored in fridge
  • Fat-free
  • Good source of fibre
  • low fat 0.5g 0.5%
  • low sat fat 0.1g 0.1%
  • low salt 4mg 0%
  • low sugar 0.7g 0.7%
*As guideline of daily recommended intake per 100g

Broad beans

Broad beans are an excellent source of protein and are rich in fibre and vitamin A. In Victoria, they are in season between June and November. When fresh broad beans are not available, canned or dried lima beans can be used as a substitute in recipes.

What are broad beans?

Fat, waxy and green broad beans are a favourite of Europeans who use them to add texture and nutrients to countless meals. One tasty favourite is a Spanish-style dish featuring broad beans, ham, garlic, sautéed onion and herbs, topped with roughly chopped hardboiled egg.

Broad beans were a popular food in the diets of the ancient Romans and Greeks, although the bean was originally native to North Africa and the south of Asia. The growing of broad beans goes back to 6000 BC, making it one of the oldest plants cultivated by humans.

This hardy vegetable can cope with extreme climates, where it has the additional benefit of helping to fertilise the soil as it grows – the plant of the broad bean has bacteria in the nodules of its root system that produce nitrogen in the soil. This nitrogen is an important nutrient for other plants.

Varieties

In Australia, broad beans available in supermarkets are not usually sold by variety. Seeds from an heirloom variety (Aquadulce) can be purchased from various sources and produce long pods containing eight to nine seeds. The Coles Dwarf variety produces an abundant crop and copes well in windy areas.

Why broad beans are good to eat

  • Broad beans are rich in fibre and vitamin A.
  • They are an excellent source of protein in a vegetarian diet.
  • Energy – 100 g of cooked broad beans supply 340 kJ.

How are they grown and harvested?

In Victoria, the best time to plant broad beans is between March and early May. They will then be ready to pick in spring. The bushy broad bean plant can grow up to one metre. Broad beans ripen from the base of the plant upwards, so make sure you check the lower part of the plant first when harvesting.

You can pick broad beans at different stages. If you pick them early, you can use the pods like you would young green beans. Harvesting them a little later means that the immature seeds are still soft and can be removed from the pod for eating. If you leave the beans on the vine for longer (until they are fully mature), then the skins become more leathery and tough and the seeds dry. These dried seeds are called lima beans.

Choosing broad beans

Fat, glossy, green pods are signs of fresh broad beans. Choose broad beans with pods that feel firm to the touch. Avoid those with blemishes or damaged skin.

How to store and keep broad beans

Store broad beans in the crisper section of your fridge. Broad beans taste best when used shortly after purchase. You should use them within four days.

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This page has been produced in consultation with and approved by: Better Health Channel

Last updated: October 2015

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.

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