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fresh field beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

pachai mochaifava beansbroad beansvaalसेम फलीbroadbeansfield beansbell beanstic beanshabasbaklaraw broadbeansHyacinth beansLablab beansPavtaVaal Beansfaba beans

Recipes with fresh field beans + Add to pantry

SERVING

CALORIES

PROTEIN

7.6g

CARBS

15.3g

FAT

0.40g

FIBER

5.4g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories88kcal—

Protein7.6g15%

Carbohydrates15.3g6%

Fiber5.4g19%

Sugar3.2g6%

Total fat0.40g1%

Saturated fat0.10g1%

Cholesterol0mg0%

Water75.5g—

MINERALS

Sodium5.0mg0%

Potassium332mg7%

Calcium33mg3%

Iron1.5mg8%

Magnesium33mg8%

Phosphorus433mg35%

Zinc1.0mg9%

VITAMINS

Vitamin A1.0µg0%

Vitamin C14mg16%

Vitamin D0µg0%

Vitamin K1.0µg1%

Thiamin (B1)2.0mg167%

Riboflavin (B2)0.09mg7%

Niacin (B3)0.71mg4%

Vitamin B60.10mg6%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup170g

1 tablespoon10.6g

1 teaspoon3.5g

1 ml0.7g

1 liter708.3g

HEALTH BENEFITS

Why eat it.

✓Rich in plant-based protein and dietary fiber, which supports digestive health and promotes feelings of fullness.
✓Excellent source of folate (Vitamin B9), crucial for DNA synthesis, cell growth, and preventing certain birth defects.
✓Contains a significant amount of L-dopa, a precursor to the neurotransmitter dopamine, which may support brain health and motor function.
✓Provides essential minerals like manganese, copper, and iron, which are vital for bone health, energy metabolism, and oxygen transport in the blood.

COOKING TIPS

In the kitchen.

1For best texture, double-shell the beans. First, remove them from the main pod, then blanch for 1-2 minutes and shock in ice water. The tough outer skin of each individual bean will then slip off easily.
2Sauté blanched and shelled beans with olive oil, garlic, and fresh mint or parsley for a classic and simple side dish.
3Add to salads, pasta dishes, risottos, or stews during the last few minutes of cooking to add a fresh, earthy flavor and protein boost.
4Mash cooked field beans with lemon juice, olive oil, and herbs to create a vibrant green dip or spread for bread and crackers.

STORAGE

Keep it fresh.

Store fresh, un-shelled field beans in a paper or perforated plastic bag in the refrigerator's crisper drawer for up to one week.
Once shelled, the beans should be cooked within 2-3 days. For longer storage, blanch the shelled beans for 2 minutes, cool in an ice bath, and freeze in an airtight container for up to 8 months.

FAQ

Frequently asked questions.

Are fresh field beans healthy?

Yes, fresh field beans are very healthy. They are rich in plant-based protein and dietary fiber, which aids digestion and promotes satiety. They also provide essential vitamins like folate and minerals such as manganese, copper, and iron, supporting overall well-being.

What are the nutritional benefits of fresh field beans?

Per 100g, fresh field beans offer 88 calories, 7.6g protein, 15.3g carbs, and 0.4g fat. They are an excellent source of folate, crucial for cell growth, and contain L-dopa, which may support brain health. Their fiber content also contributes to digestive health and promotes feelings of fullness.

Are fresh field beans good for weight loss?

Yes, fresh field beans can be beneficial for weight loss. Their high protein and fiber content helps you feel full and satisfied, potentially reducing overall calorie intake. They are also relatively low in calories and fat, making them a nutritious addition to a weight-management diet.

Are fresh field beans vegan or vegetarian?

Yes, fresh field beans are both vegan and vegetarian. As a legume, they are a completely plant-based food, making them an excellent source of protein and nutrients for those following plant-based diets.

Are fresh field beans gluten-free?

Yes, fresh field beans are naturally gluten-free. They are a legume and do not contain wheat, barley, or rye, making them suitable for individuals with celiac disease or gluten sensitivity.

Can diabetics eat fresh field beans?

Yes, diabetics can generally eat fresh field beans in moderation. Their fiber content helps regulate blood sugar levels, and they have a relatively low glycemic index. However, portion control is important due to their carbohydrate content, and it's always best to consult a healthcare professional.

How do you prepare and cook fresh field beans?

First, shell the beans from their large pods. For a tender texture, blanch the shelled beans in boiling water for 1-2 minutes, then shock them in ice water. This makes it easier to remove the tough outer skin from each individual bean, revealing the bright green, tender inner bean. They can then be sautéed, boiled, or added to salads.

What do fresh field beans taste like?

Fresh field beans have a distinct, slightly sweet, earthy, and nutty flavor. When double-peeled, their texture is creamy and tender, making them a delightful addition to various dishes. They are often described as having a fresh, spring-like taste.

How do you store fresh field beans?

Store fresh, unshelled field bean pods in a perforated plastic bag in the refrigerator for up to a week. Once shelled, they should be cooked within 2-3 days or blanched and frozen for longer storage (up to 6 months).

How do you know if fresh field beans are fresh?

Look for pods that are firm, plump, and bright green, without any blemishes, yellowing, or soft spots. The pods should feel heavy for their size, indicating well-developed beans inside. Avoid pods that are dry, shriveled, or discolored.

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