Ingredients and uses
Fava beans: nutrition and recipes
Fava beans (broad beans) are a breakfast staple in Saudi Arabia. You can buy them dry in different sizes, or split. This page covers their nutrition values from an official source, an important health note, and how to make ful medames at home.
Fava bean nutrition facts
Values per 100 g, from the U.S. Department of Agriculture database (USDA FoodData Central). Boiled fava beans absorb a lot of water, so their values are lower than dry beans.
| Nutrient | Dry | Boiled, no salt |
|---|---|---|
| Energy | 341 kcal | 110 kcal |
| Protein | 26.1 g | 7.6 g |
| Fat | 1.5 g | 0.4 g |
| Carbohydrates | 58.3 g | 19.6 g |
| Fiber | 25 g | 5.4 g |
| Calcium | 103 mg | 36 mg |
| Iron | 6.7 mg | 1.5 mg |
| Magnesium | 192 mg | 43 mg |
| Potassium | 1060 mg | 268 mg |
| Zinc | 3.1 mg | 1 mg |
| Sodium | 13 mg | 5 mg |
Health note
People with G6PD deficiency (also called favism) must be careful. According to the U.S. National Library of Medicine (MedlinePlus), eating fava beans can break down their red blood cells. If you or your child has this condition, do not eat fava beans, and talk to your doctor.
How to use fava beans
- Ful medames: the classic breakfast, with oil, cumin and lemon.
- Split fava beans: for falafel (taameya).
- In soups: with vegetables and spices.
Ful medames at home
Ful medames
Ingredients: 2 cups dry fava beans, salt, cumin, olive oil, lemon juice, garlic (optional).
- Soak the beans in plenty of water for 10 to 12 hours, then drain.
- Put them in a pot with fresh water covering them by about 5 cm.
- Bring to a boil, then cover and simmer on low heat until completely soft. This can take several hours, and much less in a pressure cooker.
- Mash part of the beans, then add salt, cumin, lemon and garlic.
- Serve with olive oil and bread.
Storage
- Keep in an airtight container or sealed bag in a cool, dry place.
- After cooking, refrigerate and use within two to three days.
Sources
- USDA FoodData Central — Broadbeans (fava beans), mature seeds, raw (FDC 175205)
- USDA FoodData Central — Broadbeans (fava beans), mature seeds, cooked, boiled, without salt (FDC 173753)
- MedlinePlus (NIH) — Glucose-6-phosphate dehydrogenase deficiency
This information is for general knowledge and does not replace advice from a doctor or dietitian.