How to cook health enriched broad beans

Broad Beans overview

The Broad Bean, Vicia Faba or Fava Beans are one of the ancient cultivated crops probably originated in the fertile valleys of Asia Minor or Mediterranean region.They are one of the popular vegetables to grow and can be easily grown in home gardens.

Nutritional value Of Broad Beans

Broad Beans- Kidney Beans is a rich source of different nutrients, vitamins and minerals including: protein, fibre, vitamins A, C and K, the minerals magnesium, potassium and iron.

Health Benefits Of Broad Beans

Broad Beans  are rich sources of vitamin A and C; vitamin A is required for good vision, skin, growth and bone development

It is rich in fiber, which is required by the body to move food through the digestive system.

Broad Beans has high concentrations of an amino acid known as L-dopa (dopamine), which works as a neurotransmitter in the brain.

The good amount of potassium in Broad Beans helps the body maintain blood pressure and regulate heart function.

Broad Beans are a very good source of phosphorus in the body, which is required for the formation of healthy bones and teeth. In addition, it also helps the body utilize vitamins.

Let's go to the recipe now....

Broad Beans Stir Fry

Prep time: 5 mins
Cooking time: 10 mins
Serves: 2/3 people

Ingredients

• Avarakkai (Broad Beans) - 300gm
• Onion - 1 medium - sliced finely
• Tomato - 1 sliced
• Ginger - 1 inch piece peeled and crushed
• Garlic - 6 cloves peeled and crushed
• Turmeric powder - 1/2  tsp
• Coriander powder - 2 tsp
• Salt - to taste
• Oil - 2 tsp
• Mustard seeds - 1 tsp
• Cumin seeds - 1/2 tsp
• Curry leaves - 1 sprig

Method

• Wash the broad beans. Remove tips and peel the thick fiber from the side of the beans
• Slice the broad beans into small pieces
• Heat oil in wok and heat to medium flame
• Add the sliced onions, garlic and ginger paste, chopped tomato and saute few seconds and, soon after, add mustard seeds, cumin seeds and curry leaves
• Now add the chopped broad beans and all the powders mentioned above and salt to taste. Stir until the beans are coated with spices. Cook over a medium-low heat, Keep sprinkling water in between and stirring often to avoid the beans from getting burnt
• Garnish with fresh coconut(if desired) and ready to serve