Broad Beans: A hidden gem among legumes

Origin

Broad beans originated in the Middle East and were first gathered by hunter-gatherers. Archaeological finds show that people were eating them over 14,000 years ago. By 10,000 years ago, they became part of the first wave of cultivated crops, marking a shift from foraging to farming.

In Sicily, broad beans saved the population during a drought in the Middle Ages. Locals gave thanks to Saint Joseph, and to this day, broad beans are still eaten on Saint Joseph’s Day as a symbol of gratitude and abundance.

Health benefits

1. They support heart health

In a 2014 meta-analysis of 26 clinical trials, people who ate about 130g of pulses daily (including beans, lentils and peas) for three weeks or more saw reductions in LDL cholesterol, a key marker of cardiovascular risk.

2. They’re rich in fibre

Broad beans are packed with dietary fibre, including both soluble and insoluble types. These fibres help feed your gut microbes, regulate blood sugar and may lower the risk of conditions like type 2 diabetes and colon cancer.

3. They contain powerful plant compounds

Broad beans are a source of polyphenols (especially flavonoids and phenolic acids) that act as antioxidants and help regulate inflammation. They also contain L-DOPA, a precursor to dopamine, which may have neurological benefits.

4. They’re a plant-based protein hero

Broad beans are higher in protein than most other beans and are especially rich in lysine, an essential amino acid that complements grains. This makes them a great choice for vegetarian and vegan meals.

Key nutrients in broad beans

• Fibre – prebiotic benefits, digestion and blood sugar regulation
• Proteins – Broad beans pack more protein than most beans. They’re rich in lysine, which complements well the low levels in cereals.
• Bioactive compounds – Particularly phenolic acids and flavonoids, which have several reported health benefits. Plus non-protein amino acids, like the dopamine precursor L-DOPA.
• Folate and vitamin C

Are broad beans sustainable?

Yes. Like other legumes, broad beans partner with soil bacteria to fix nitrogen from the air, enriching the soil naturally and reducing the need for synthetic fertilisers. They’re an excellent crop for rotation and help support soil health and biodiversity.

Around the world

Broad beans have become a breakfast staple in traditional diets across the globe.

• Middle East: Medamis – Traditionally made by mashing broad beans with spices and serving with olive oil, garlic, lemon juice and chopped fresh parsley. It originated in Egypt and then migrated to other countries such as Lebanon and Iraq.
• Morocco: Bissara – A delicious pureed broad bean dip or soup that’s popular street food.
• Ethiopia: Ful Medames – A savoury breakfast dish made from stewed broad beans in a berbere and tomato sauce.
• Greece: Koukia – Paired with a lemon, dill, fennel and parsley sauce.

Ways to enjoy

1. Roasted snack – drizzle with oil and spices, roast until crispy
2. On toast – mash with olive oil, lemon and feta
3. In a salad – add to courgettes, herbs, greens and nuts
4. In a dip – blend with garlic, lemon and olive oil
5. Quick side – sauté with garlic and mint