More fava beans on your menu?

Fava beans (or broad beans) are both legumes and pulses. Legumes are all plants or their fruit, seeds or beans within the family Fabaceae (Leguminosae). Pulses is the term used to describe the dried fruit, seeds or beans. This large family is grown worldwide for food, fodder and nitrogen-fixing of the soil.

Legumes are great sources of protein. Lately one section of the legume family has been in the international spotlight: pulses, such as chickpeas (garbanzo beans), lentils and dried peas and beans. They are considered such an important source of protein that the United Nations declared 2016 the 'International Year of the Pulses'.

Many pulses are also good sources of iron, zinc and folate. They don't have unhealthy saturated fat. In their natural state, most of these have a low glycemic index, so they raise blood sugar levels less than other types of carbohydrates. In addition, pulses are inexpensive, widely available and easy to prepare.

That can mean soaking dried beans or lentils overnight before boiling or microwaving them, or using canned beans. There's really no difference nutritionally between dried and canned. If you use canned, go for low-sodium or no-sodium versions.

Enjoy pulses on their own with potatoes, as a side dish or as a base for vegetables. Sprinkle pulses in salads.

But beware:
- Sufferers of favism must avoid broad beans, since these may trigger a hemolytic crisis[1].
- Broad beans are rich in tyramine, and thus should be avoided by those taking monoamine oxidase inhibitors[2].

[1] Frank: Diagnosis and Management of G6PD Deficiency in American Family Physician – 2005. See here.
[2] Mayo Clinic: MAOIs and diet: Is it necessary to restrict tyramine? See here: http://www.mayoclinic.org/diseases-conditions/depression/expert-answers/maois/faq-20058035