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Broad Beans
Known as fava beans in America, broad beans are favoured ingredients in Egyptian cuisine as a key
ingredient in falafels. Broad Beans are a good source of protein, fibre, vitamins A, C and K as well as
potassium, calcium, magnesium, iron, zinc and copper, omega 3 and omega 6 fatty acids. They also
contain L-dopa, a chemical the body uses to produce dopamine, the neurotransmitter associated with the
brain's reward and motivation system. Broad beans are rich in choline and can aid in the maintenance of
memory for Altzheimers sufferers. |
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Broad Bean Salad with Haloumi
Ingredients
500 grams of broad beans
500 grams of frozen peas
2 tablespoons of olive oil
3 tablespoons of chopped mint leaves
500 grams of haloumi, sliced
2-3 handfuls of cherry tomatoes
2 tablespoons of fresh lemon juice
black olives
2 leaves of thinly sliced silver beet.
Method
Blanch broad beans in boiling salted water for 3
minutes. Rinse in cold water. Remove skins.
Place beans, peas, olive oil and mint in a large
frying pan. Cook for 3 minutes, stirring
constantly. Place cherry tomatoes and silver
beet leaves in a large bowl and combine with the
bean mixture. Set aside. Fry haloumi slices for
1 minute on each side till golden brown and add.
Squeeze lemon juice over the salad and toss to
combine ingredients.
* * * * * * * * * * * * * * * * * *
Young broad beans
are delicious raw.
* * * * * * * * * * * * * * * * * * |
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Broad Bean Salad with Bacon
Ingredients
2 ½ cups of broad beans
3 slices of chopped streaky bacon
1 bunch of rocket
1 onion, sliced thinly
Fresh basil leaves
2 tablespoons of red wine vinegar
2 tablespoons of olive oil
1 teaspoon of wholegrain mustard
1 clove of garlic, crushed
100 grams of feta cheese
Salt and pepper to taste
Method
Cook beans in salted boiling water for 8 minutes.
Drain and rinse in cold water then remove skins.
Place in a salad bowl. Fry bacon. Combine
bacon, rocket, onion and basil with the beans.
Make dressing in a small jar with a lid. Place
vinegar, oil, mustard, garlic, salt and pepper in
the jar, replace lid and shake vigorously. Pour
over salad, toss, sprinkle feta over top and serve
immediately.
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Growing Broad Beans
the bio-nutrient way
...
Like peas and green beans, broad beans are legumes and fix nitrogen from the atmosphere. They do not
like too much nitrogen in the soil and animal manures, particularly chicken manure will cause the beans to
grow luxuriantly, but yields will be disappointing. The ideal soil pH is between 6.3 and 6.8.
Broad beans are an ideal vegetable for beginner gardeners. They are easy to grow and extremely
productive. They take 16 weeks to mature. Broad beans can withstand frosts but in sub-tropical climates
they do fail to set pods if temperatures are too high. Water shortage and sudden temperature changes also
reduce yields. Plant from March in colder areas and between May and July in warmer areas.
Seeds should be planted about 25 cm apart and about 8 cm deep. The seeds are large and can rot if the
soil is too wet. If the soil is dry, water after planting then wait till the plants appear before watering again.
Broad beans take up a lot of room in your garden because they grow up to 1 metre tall with numerous
stems and tend to collapse when the beans form and get heavy. This can be avoided by hammering in 2
stakes, about 30 cm apart, on opposite sides of each individual plant. Bunch tall stems within strong twine
or strips of material wrapped around the posts to keep them falling over. |
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