Vegetable
boiled salted broadbeans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
110
PROTEIN
7.6g
CARBS
19.7g
FAT
0.40g
FIBER
5.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories110kcal—
Protein7.6g15%
Carbohydrates19.7g7%
Fiber5.4g19%
Sugar1.8g4%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water71.5g—
MINERALS
Sodium280mg12%
Potassium268mg6%
Calcium36mg3%
Iron1.5mg8%
Magnesium43mg10%
Phosphorus125mg10%
Zinc1.0mg9%
Copper0.26mg29%
Manganese0.42mg18%
Selenium0.70µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C0.40mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K2.9µg2%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.09mg7%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.16mg3%
Vitamin B60.07mg4%
Folate (B9)104µg26%
Vitamin B120µg0%
%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 aids in digestion and promotes feelings of fullness.
- ✓Excellent source of folate (Vitamin B9), crucial for DNA synthesis and cell growth, making it important during pregnancy.
- ✓Contains a high concentration of L-dopa, a precursor to the neurotransmitter dopamine, which may support brain health and motor function.
- ✓Provides essential minerals such as manganese, copper, phosphorus, and iron, which are vital for bone health, energy production, and oxygen transport.
COOKING TIPS
In the kitchen.
- 1For a more tender texture and vibrant color, double-pod the beans by removing the tough outer skin after boiling.
- 2Toss the warm, boiled beans with extra virgin olive oil, lemon juice, fresh mint, and crumbled feta or ricotta salata for a classic Mediterranean side dish.
- 3Mash the boiled beans with garlic, olive oil, and herbs to create a simple dip or spread for toast.
- 4Add them to salads, pasta dishes, or grain bowls for a boost of protein and texture.
STORAGE
Keep it fresh.
- Store leftover boiled broadbeans in an airtight container in the refrigerator and consume within 3-4 days.
- For longer storage, freeze the boiled beans. Spread them on a baking sheet in a single layer to freeze individually, then transfer to a freezer-safe bag for up to 6 months.
FAQ
Frequently asked questions.
Are boiled salted broadbeans healthy?
Yes, they are highly nutritious, providing 7.6g of protein and significant dietary fiber per 100g. They are rich in folate for cell growth and essential minerals like iron and manganese, which support energy production and bone health.
How many calories and protein are in a 100g serving?
A 100g serving of boiled salted broadbeans contains approximately 110 calories and 7.6g of plant-based protein. They are also very low in fat, containing only 0.4g per serving.
Are boiled salted broadbeans good for weight loss?
Yes, their high fiber and protein content promotes satiety, helping you feel full for longer periods. This can reduce overall calorie intake, making them an excellent nutrient-dense snack for weight management.
Are boiled salted broadbeans vegan and gluten-free?
Yes, they are naturally vegan and gluten-free. They serve as an excellent plant-based protein source for individuals with gluten sensitivities or those following a vegan lifestyle.
Are boiled salted broadbeans keto-friendly?
They are generally not considered keto-friendly because they contain about 19.7g of carbohydrates per 100g. While they are healthy legumes, the carb count is typically too high for a strict ketogenic diet.
What do boiled salted broadbeans taste like?
They have a mild, buttery, and slightly nutty flavor with a creamy interior texture. The salt enhances their natural earthiness, making them a savory and satisfying snack similar to edamame.
Do I need to peel the skin off boiled broadbeans?
The outer skin is edible, but it can be tough and slightly bitter. Many people prefer to 'double-pod' them by squeezing the bright green bean out of the pale skin for a smoother, more tender eating experience.
How long do boiled salted broadbeans last in the fridge?
When stored in an airtight container, they will stay fresh in the refrigerator for 3 to 5 days. If you need to store them longer, they can be frozen for up to 6 months.
What is L-dopa, and why is it in broadbeans?
Broadbeans contain a high concentration of L-dopa, a precursor to the neurotransmitter dopamine. This compound may support brain health and motor function, though people with G6PD deficiency or those on specific medications should consult a doctor before consuming large amounts.
Can I eat boiled salted broadbeans cold?
Yes, they are versatile and can be enjoyed hot, at room temperature, or chilled. They are frequently served cold in salads or as a refreshing, protein-rich snack.
