Indian broad beans are nutrient-dense, supporting bone health, muscle function, and digestion, while boosting immunity and promoting overall well-being.
Commonly referred to as the hyacinth bean or Lablab bean, Indian broad beans are widely grown in home gardens. The young pods are harvested and eaten as a vegetable. Known by several names globally, including Indian beans, papaya beans, Lablab beans, Tonga beans, and Austrian peas, this plant belongs to the Fabaceae family and is scientifically classified as Lablab purpureus. The plant is highly versatile, with its leaves, roots, seeds, pods, and flowers all being edible. Rich in essential nutrients, the hyacinth bean is a healthy choice, offering high-quality protein, vitamins, and minerals, while being low in saturated fat and sodium.
Nutritional Profile of Indian Broad Beans
Indian broad bean is low in saturated fat, cholesterol, and sodium, making it a healthy addition to any diet. It is an excellent source of protein, phosphorus, potassium, zinc, and copper, and also provides a good amount of thiamin, magnesium, and manganese. In terms of essential minerals, it offers 111.13% of the daily recommended iron, 73.56% of copper, 50.27% of zinc, 149% of magnesium, 78% of phosphorus, 74% of potassium, 2% of sodium, 165% of manganese, and 25% of selenium.
In addition to its rich mineral content, Indian broad bean contains 43% carbohydrates and 100% protein. A cup of cooked hyacinth beans (194 grams, without salt) provides approximately 227 calories, along with 159 mg of magnesium, 233 mg of phosphorus, 15.79 g of protein, and 78 mg of calcium.
The Many Health Benefits of Indian Broad Beans
Fuels Brain Power and Cognitive Well-being
Rich in copper, a crucial mineral for brain functions such as galactose metabolism and dopamine production, the Indian broad bean enhances mood, focus, and attention when incorporated into the diet. Copper deficiency can lead to symptoms like fatigue, low mood, difficulty concentrating, and a sluggish metabolism. Additionally, the hyacinth bean supports the effective use of enzymes like tyrosinase, ascorbate oxidase, superoxide dismutase, and vitamin C.
Guards Your Heart Against Health Risks
Indian broad beans are rich in vitamin B1, which plays a crucial role in promoting the production of acetylcholine, a neurotransmitter that facilitates communication between nerves and muscles. These signals are vital for the heart, as they help regulate the flow of energy needed for proper nerve-muscle interactions. Furthermore, research has shown that the vitamin B1 content in broad beans helps protect against heart disease by supporting ventricular function and aiding in the treatment of heart failure.
Boosts Health with Its Antioxidant Content
Indian broad beans are praised for their high zinc content, which is known for its potent antioxidant and anti-inflammatory properties. These attributes help combat oxidative stress and reduce the risk of cancer. Zinc also plays a vital role in supporting cell division, preventing cell mutations, and inhibiting tumor growth. Additionally, research has shown that adding broad beans to the diet significantly decreases oxidative stress, reduces inflammation, and strengthens the immune system.
Strengthens the Lungs and Safeguards Against Respiratory Problems
Indian broad beans are rich in essential minerals like selenium, manganese, and zinc, which support lung function and enhance the health of individuals with chronic obstructive pulmonary disease (COPD). Oxidative stress is a primary factor in respiratory issues and COPD, and the manganese in broad beans helps reduce oxidative stress and inflammation by stimulating the production of Superoxide Dismutase (SOD), aiding in the faster healing of lung tissues.
Promotes a Healthy Gut Microbiome
The Indian broad bean is rich in both soluble and insoluble fiber, which play a crucial role in the digestive process. The insoluble fiber slows down gastric emptying and accelerates the elimination of waste, while the soluble fiber supports efficient digestion. Additionally, it helps prevent issues such as bloating, constipation, diarrhea, intestinal worms, and other digestive disturbances.
Improves Sleep Patterns and Reduces Insomnia
The Indian broad bean is an excellent choice for those dealing with insomnia. Rich in magnesium, this legume helps alleviate symptoms of insomnia by enhancing sleep duration, quality, and onset. Additionally, it helps lower cortisol levels and promotes a sense of calmness.
A Natural Ally in Your Weight Loss Journey
Protein-rich foods are essential in supporting weight loss. Indian broad beans, which are rich in amino acids, help balance hormones and assist in shedding excess weight. Additionally, they contain complex carbohydrates and dietary fiber, which promote feelings of fullness and help prevent unnecessary cravings.
Promotes Stronger, Healthier Bones
This legume is packed with vitamin D, calcium, and phosphorus, which contribute to maintaining strong bones. These nutrients also support dental health by strengthening teeth and preventing decay. Additionally, its high potassium content helps reinforce muscles and alleviate muscle cramps.
Delectable and Easy-to-Prepare Indian Broad Beans Recipes
Shorshe Sheem: Indian Broad Beans Cooked with Mustard Paste
Start by slicing the beans, removing the fiber, and partially cooking them with turmeric, salt, and a splash of water. For the mustard paste, blend yellow and black mustard seeds, optional poppy seeds, and green chilies into a smooth paste with a little water. Heat oil in a pan, add nigella seeds and chilies, then cook the beans in the oil, seasoning with salt and turmeric. After 5-7 minutes, add the mustard paste, water, and cook until the beans are tender and coated in the thick sauce. Drizzle a little mustard oil before serving. This dish pairs well with steamed rice, roti, or paratha.
Broad Bean Stir Fry with Potatoes
Begin by rinsing and slicing the beans and potatoes, then slicing one medium onion. Heat 40ml of vegetable oil in a pan and sauté the onion until golden. Add the sliced potatoes along with turmeric powder and salt, stirring until the potatoes are slightly roasted. Add the sliced beans and stir-fry for 5 minutes. Cover the pan and simmer for 10 minutes, stirring occasionally, until the beans and potatoes are cooked and the oil separates. Serve the dish warm with rice or roti for a delicious meal.
Indian broad beans, or hyacinth beans, offer numerous health benefits, including improved bone strength, muscle function, and digestive health. Rich in essential nutrients like protein, fiber, and vitamins, they are versatile in various dishes. Incorporating them into recipes can enhance both nutrition and flavor in a balanced diet.
