Underrated legumes that you should be eating but probably aren’t

Reviewed by Nutritionist Jessica Ball, MS, RD

Main point

• Fava beans are high in protein, fiber and important minerals like selenium and zinc.

• They are versatile in cooking and can be used in salads, spreads, soups, grain bowls, snacks and more.

• The popularity of fava beans is growing as a sustainable plant-based protein source.

Fava beans, also known as broad beans, have been a staple in many cuisines for centuries, yet they are only just beginning to receive the attention they deserve in the United States. Today, that interest is growing rapidly, with the fava bean market expected to grow from $1.7 billion in 2025 to $2.5 billion in 2035. This reflects a larger shift toward more sustainable plant-based protein options.

So what’s behind the fava bean buzz? First, fava beans are nutritionally dense, containing lots of plant-based protein, fiber and essential minerals. They are also rich in compounds that may support brain and metabolic health. In addition to their nutritional profile, fava beans are also very versatile. With their mild flavor and creamy texture, home cooks can use fava beans in everything from spreads and salads to soups and grain bowls. Food technology companies are using fava bean protein and flour for a variety of applications, from pasta to meat analogues and plant-based dairy products.

If fava beans aren’t already in your rotation, take this as a sign to try them. Here’s what to know about this underrated bean and why it could become your new favorite pantry item.

What are Fava Beans?

Fava beans (Vicia Faba L.) is one of the oldest crops grown in the Mediterranean, Middle East, Africa and Northern Europe regions. Fava beans are packed with nutrients, providing a balance of protein, fiber and micronutrients while remaining low in fat and sodium.

Fava beans are a protein-rich bean popular in many different cuisines around the world. Fava beans have a neutral, mild flavor and are very versatile. They can be eaten fresh or dried, boiled, stewed, roasted, sprouted or canned.

In addition to whole beans, fava bean-based ingredients are also gaining traction. For example, Fava bean protein isolate is used in plant-based meat and dairy substitutes as well as baked goods, thanks to its ability to provide structure and even form a light, airy foam, making it a functional egg or milk substitute in some recipes. And fava bean protein powder offers a high-protein, allergen-friendly, gluten-free alternative to pasta.

Health Benefits of Fava Beans

Fava beans have an excellent nutritional profile, with high levels of protein, complex carbohydrates, fiber and antioxidants.

They are rich in nutrients

Here is the nutritional information for one cup of cooked fava beans:

• Calcium: 61 milligrams (mg)

• Selenium: 4.4 micrograms (mcg)

Fava beans contain more protein than many other beans, such as chickpeas, lentils and peas. Selenium supports antioxidant protection, thyroid and immune function, fertility and may protect against certain infections and cancers. At nearly 4.5 mcg per cup, fava beans are a significant plant-based source of selenium, providing about 8% of the daily requirement per serving. Fava beans are the leading unfortified plant-based source of zinc, providing 21% of the daily requirement in just one cup. Zinc supports immunity, skin and wound healing, metabolism, fertility and brain health.

They contain compounds that are good for the brain

Fava beans contain significant amounts of the non-protein amino acid levodopa or L-DOPA, which is a precursor to the neurotransmitter dopamine. Synthetic versions of L-DOPA are used to support motor function in people with Parkinson’s disease. Research shows that L-DOPA levels increase after eating 250 grams of cooked fava beans in people with and without Parkinson’s disease. Among people with Parkinson’s disease, motor function improved up to 4 hours after eating fava beans, a clinically significant effect.

They are full of fiber

Adding one cup of cooked fava beans to your diet provides 9 grams of fiber, more than one-third of the recommended daily fiber intake. Fiber contributes to feelings of fullness, influences appetite, and potentially affects overall food intake. Furthermore, fiber supports stable blood sugar levels, with one study showing greater reductions in fasting blood sugar and insulin levels with a fava bean-enriched diet compared with a buckwheat-enriched diet.

They support a healthy gut microbiome

Thanks to their high fiber content, fava beans act as fuel for gut bacteria. When fava bean fibers reach the colon, they are fermented by intestinal bacteria to produce short-chain fatty acids (SCFA), compounds that play an important role in overall health. SCFAs help maintain the integrity of the intestinal lining, support immune function, and participate in carbohydrate and fat metabolism. Some SCFAs may also influence appetite regulation by signaling feelings of fullness and helping to regulate blood sugar levels.

Additionally, fava beans support the growth of healthy gut bacteria. A more diverse and healthy gut microbiome is associated with better digestion, improved immune function, and protection against chronic diseases.

How to Cook and Enjoy Fava Beans

If you’ve never cooked fava beans before, the double-shelling process may seem a little intimidating. However, once you get the hang of it, they are well worth the effort. Also, look for canned or bottled fava beans that have been shelled. Soaking, sprouting, fermenting, and cooking reduce lectin content and improve fava bean digestibility. Raw fava beans require a long cooking time to soften and increase their mouthfeel. Buying canned or jarred fava beans helps reduce cooking time. Here are some ways to use fava beans:

• Blanch and mix into salad. Once peeled, boil the fava beans for one to two minutes, then transfer to an ice bath to stop cooking. Mix into cereal or green salads for color and a boost of plant-based protein.

• Grind into a spread. Mash fava beans with olive oil, garlic and lemon juice to create a nutritious spread, similar to hummus but with a slightly sweeter flavor.

• Stir-fry with garlic and olive oil. Make a simple and fun side dish of sauteed fava beans.

• Add to bowls of pasta or cereal. Stir blanched or stir-fried fava beans into pasta, quinoa, rice or farro dishes for extra protein and fiber.

• Use in soups and stews. Boil fava beans in a stew or soup. If using dried fava beans, soak them overnight before cooking to reduce cooking time and improve digestibility.

• Smash into toast. Use a fork to lightly mash the fava beans, then spread on whole-grain toast and sprinkle with fresh or dried herbs.

• Grill for a crunchy snack. Mix fava beans with olive oil and spices, then roast until crispy for a high-protein, high-fiber snack.

Our experts

Fava beans are an underrated nutritional powerhouse. They provide high-quality protein, fiber, essential vitamins and minerals, as well as compounds that may support brain and metabolic health. Their mild flavor and soft texture make them very versatile, from spreads and side dishes to cereals and soups. For home cooks and food innovators, fava beans provide a sustainable, nutrient-dense ingredient that’s worth incorporating into a regular crop rotation.

Read the original article on EatWell