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How to effectively utilize fava beans in the kitchen: Valuable attributes and suggestions for original dishes
Table of Contents
1. Favism
The term favism likely originates from the Latin name for the boa, Vicia faba. In the 5th century B.C.E., Pythagoras observed that the consumption of boa could be fatal for certain individuals. Today, we know that people with a genetic mutation leading to a deficiency in glucose-6-phosphorase dehydrogenase (G6PD) are at risk. Certain compounds arising from the breakdown of glucosides in boa (divicin and isouramil) cause the production of reactive oxygen forms, or strong oxidizing agents, upon entering the bloodstream. Red blood cells lacking sufficient G6PD cannot cope with their excess, leading to their destruction and ultimately anemia.2. Time for beans, nutritional value
The bean season starts in late June and lasts until the end of August. However, there are few opportunities to enjoy it in its fresh form. Why is it worth it? Here are the main reasons: as the bean vegetable contains a lot of protein (7 g/100 g), the same amount of absorbent carbohydrates and up to 5.8 g of fiber. In medieval Europe, the bean was mainly a primary source of protein due to the limited availability of meat. The bean will be a great snack for people on a reduced diet. 100 g of beans provide only 66 kcal and, thanks to the fiber content, ensure a feeling of fullness. Beans are characterized by a high calcium content – 60 mg/100 g. Although not associated with vitamin C, 100 g of beans contain about 30 mg of this vitamin, the same amount as in raspberries or tangerines. Beans also contain levodopa. It was first isolated from them in 1913 by Marcus Guggenheim. Levodopa is used in the pharmacological treatment of Parkinson's disease, the essence of which is the degeneration of dopaminergic cells. The youngest beans contain the most levodopa. There are no reliable studies that would allow us to claim that eating this vegetable can support treatment. There are only anecdotal evidence. H. Apaydin and co-authors observed that in patients taking 250 g of cooked beans twice a day, there was a milder course of the disease. However, J.M. Ramírez-Moreno and co-authors described in a case report a 73-year-old patient being treated with 800 mg l-dopa/carbidopa per day who experienced numerous side effects after consuming a large amount of fresh beans (straight from the harvest). The authors claim that consuming this legume caused dopaminergic hyperstimulation, causing the man to experience chorea, excitement, and anxiety. Therefore, people taking medication for Parkinson's disease should be careful with beans. In addition to valuable components, this vegetable also contains anti-nutritional compounds.3. Compounds in beans that inhibit absorption
In addition to the macronutrients, vitamins and minerals found in beans, there are also alpha-galactosides, which are galactose-containing compounds (raffinose, stachyose, verbascose). These compounds are often blamed for causing unwanted side effects, such as bloating, after consuming legumes. Fitinic acid, which is also present in beans, can hinder the absorption of nutrients in the intestines. Fortunately, its content can be reduced. A study conducted by C. Vidal-Valverde and colleagues showed that boiling bean seeds that had been soaked in water (in a ratio of 1:3 for 9 hours) resulted in a 25% reduction in α-galactoside content. The addition of citric acid (0.1%) to the soaking water resulted in a reduction in the fitinic acid content by up to 35%. However, simple soaking in water had no effect on the fitinic acid content. So, should the α-galactoside content be reduced? From the above reasons, this is certainly advisable, but one should not forget the health benefits of these compounds.4. Health benefits of α-galactosides
α-galactosides are water-soluble oligosaccharides that are widely distributed in the plant world. They accumulate primarily in reserve tissues, such as seeds and roots. They are found in abundance in pulp plants. Cabbage contains slightly less α-galactosides than other pulps, such as beans or peas. These compounds are responsible for the adverse effects of pulp consumption, which are the most common cause of their elimination from the diet. In the digestive tract, they undergo bacterial fermentation with the production of carbon dioxide, hydrogen, and small amounts of methane, which can cause discomfort. However, this is not a sufficient reason to give up pulp, as α-galactosides have their bright side. They can be classified as prebiotics, which are dietary components that are not digested in the digestive tract and undergo fermentation by intestinal microorganisms, thereby stimulating the growth of beneficial microflora. One of the main functions of intestinal microflora is antagonistic action against pathogens, so its favorable composition is of great importance for maintaining health. During the fermentation of prebiotics, short-chain fatty acids are produced, which are a source of energy for intestinal cells. Additionally, an acidic pH promotes the absorption of certain mineral components, including calcium. C. Martinez-Villaluenga et al. in their article on the properties of α-galactosides suggest that the consumption of 3 g of α-galactosides per day has beneficial effects. At the same time, they indicate that cabbage contains them in an amount of 1–4.5% of dry mass. This means that about 100 g of cabbage can provide 3 g of α-galactosides. It is worth taking advantage of this when the season comes.5. How to properly prepare beans? Recipes and tips
The cooking time for beans depends on their age – the younger they are, the shorter they should be cooked. The older they get, the lighter and less intense their color becomes. The color will indicate whether they are old or young beans. If possible, buy beans in pods. They should be light green and hard, which indicates their freshness. Remove the beans from the pods and throw them into boiling water with a pinch of salt. The cooking time is from 3 to 20 minutes, depending on the desired level of softness. Older beans require the longest cooking time. After cooking, rinse them with cold water or even soak them in cold water with ice cubes. This makes it easier to remove the skin. Inside is a bean with an intense, beautiful green color. Beans can also be eaten with the skin, as is customary in Italy and Spain. Nancy Harmon Jenkins, a well-known journalist specializing in Mediterranean cuisine, encourages this. As she writes on her blog, in Tuscany very young beans are even eaten raw, often with pecorino cheese. This combination of green pods and sheep's cheese is a traditional picnic composition of the Italians, who have been celebrating May in this way for years. Judd mat Gaardebounen is a traditional dish in Luxembourg, which is prepared in spring, at the beginning of the bean season. It is smoked bacon served with a sauce based on cream and blanched beans. The taste of beans is incomparable, the addition of butter or oil and a little pepper makes the dish unique. However, they can be served in several other, very interesting forms.6. Vegetable Bob prepared on the grill
Ingredients: a handful of bean sprouts, 4 tablespoons of olive oil, ?? a pinch of salt. The sprouts should be thoroughly mixed with oil that was previously combined with salt. Then, the sprouts should be gently placed on the grill and grilled for about 5 minutes on each side. After removing from the grill, the sprouts should be opened and the Bob beans removed. It is possible to season them with a pinch of salt and drizzle with lemon juice. If the Bob is very young and the sprouts are soft, it is possible to eat them whole, without opening them.7. Creamy bean soup
Ingredients (for 2 servings): - 1.5 cups of chopped onions, - 2.5 cups of vegetable broth, - 2.5 cups of cooked and peeled beans, - 1/4 cup of grated parmesan, - 1 teaspoon of olive oil, - salt and pepper. Sauté the onions in oil until lightly browned, then add the broth and cook for a few minutes. Then add the beans and cook until soft. After cooking, add the parmesan and season with salt and pepper. Then, blend everything to a uniform consistency. You can also add a splash of lemon juice.8. Pasta with bean shells and mushrooms
Ingredients (for 4 servings): 1.5 cups of bean shells, 200 g of dry macaroni, 2 tablespoons of olive oil, 1.5 cups of chopped red onion, 8 cloves of garlic, 100 g of mushrooms sliced into thin wrappers, 2 teaspoon of lemon juice, 1 teaspoon of salt, 1.5 cups of pecorino cheese. Cook macaroni according to package instructions. Boil bean shells for 2-3 minutes, then drain and rinse with cold water for 2 minutes. Drain. Heat oil in a pan, add onion and garlic and sauté for 3 minutes. Then add mushrooms and sauté for another 3 minutes. Add bean shells and sauté for 2 minutes. Add 1 tablespoon of oil, lemon juice, salt, stir well and heat for a while longer. Add 3 tablespoons of cheese and stir. Serve with macaroni. The above recipes refer to beans. No wonder nothing is mentioned about the shells, which are usually considered waste, which turns out to be a big loss for consumers. F. Mejri and colleagues analyzed the composition of bean shells and their antidiabetic potential. Bean shells contain, in addition to dietary fiber, proteins, and digestible carbohydrates, also flavonoids and flavones. In diabetic mice, a decrease in liver enzymes and an improvement in lipid profile were observed after administration of a methanol extract. The authors suggest that bean shells have the potential to gain the status of functional food. Bean shells can be consumed when they are very young and come from a reliable source. Beans are a legume with relatively high nutritional value, but above all, with a characteristic taste that can be used in various types of dishes, both vegetarian and meat-based. There are many variations and the season is relatively short, so there is no room for boredom.
