Fava Beans

The fava is the only legume from the Vicia family, while beans, chickpeas and lentils belong to other families. It is a cool-season crop: it grows in winter and spring, not in summer like the other legumes. So in the Mediterranean it precedes them all, reaching the market from April and serving as the first signal of spring in the Arab markets.

The fava is one of the most nutritious legumes, with a high protein concentration, generous iron and an exceptional amount of folate. But it is also the only legume with a medical contraindication for an entire population. People with G6PD (Glucose-6-phosphate dehydrogenase) deficiency must avoid fava beans completely, since it triggers a hemolytic crisis in them that can be life-threatening.

Carbs

per 100g dry

Iron

per 100g dry

Calories

per 100g dry

Favism: G6PD and Fava

G6PD deficiency is the most common enzymatic defect in the world, 400 million people. Very common in Africa, Sardinia, Iraq and Iran. Named "favism" after the fava bean. Eating fava beans causes the breakdown of red blood cells, with symptoms: pallor, fatigue, jaundice, and dark-colored urine. In severe cases: hospitalization and blood transfusions. If you don't know whether you have G6PD, don't eat raw fava beans before a blood test.

Fava beans contain L-3,4-dihydroxyphenylalanine, known as L-Dopa, a compound that is also the main drug for treating Parkinson's disease. Studies have found that eating fava beans raises dopamine levels in the brain. The amount of L-Dopa in fava (0.5–2.5% of dry weight) is lower than the therapeutic dose, but enough to show a slight improvement in symptoms among Parkinson's patients. Food should not replace medication, but this is a fascinating chapter in the biochemistry of what we eat.

The fava comes to market in five different states, each suited to a different use. The big decision is the skin: with the hard outer skin (when the fava is inside the pod), with the green-gray inner skin that wraps each grain, or without both. Each layer removed changes the flavor, the texture and the cooking time.

Why Two Skins?

The fava has a hard outer skin (the pod) and a gray-green inner skin that wraps each grain. The inner skin contains most of the vicine and convicine, the components that endanger G6PD patients. Removing it lowers the risk and improves the flavor. The hulled and split version (Split Fava) is best known to the Arab market: it is the base of ful medames.

Dried fava: 2–3 years in proper conditions. Dry, cold, sealed. The problem: after a long year the fava skin hardens even further, and cooking time rises sharply. It is recommended to write a date on the fava bag. Dried hulled fava keeps better: less skin = less protection, but also faster cooking after storage.

Ful medames is probably the dish that has survived the longest without change. A recipe from Egypt 3,000 years ago, with garlic and lemon, is almost exactly identical to the one served today in Cairo, Baghdad and Beirut. No other food in the world can claim such a long unbroken sequence of preparation and continuous eating.

Egypt's national breakfast, 100 million people

Hulled split fava, cooked to a creamy mash, served hot with olive oil, lemon juice, crushed garlic, cumin and parsley. The street version: in a large pot that cooks all night, served in a bowl with a hard-boiled egg and round bread. Cairo's restaurants open at three in the morning. Less than a couple of dollars for a full meal.

A soup or spread of crushed green fava

Fava cooked with garlic, cumin and olive oil, ground into a thick spread. In the Moroccan version: served with olive oil and hot paprika, eaten with bread. In the Egyptian version: thinner, like a soup. A popular, cheap and warming winter dish. Popular in the markets of Marrakech in the cold season.

Fava purée with olive oil and herbs

Dried fava cooked with onion and olive oil to a full mash, served with shavings of raw fennel. An ancient dish known from Greek-Roman cuisine. In Sicily they add fresh cherry tomatoes and pangrattato (grated bread). On March 19, the feast of San Giuseppe, Macco di Fave is the traditional dish.

Fava with Iberian ham, a classic tapas dish

Fresh green fava sautéed with olive oil, garlic and thin slices of serrano ham. A classic spring dish in Andalusia and Catalonia. The recipe is simple: three minutes in oil, the ham goes in only at the end so it does not dry out. The contrast between the delicate bitterness of the fava and the saltiness of the ham is the reason the dish exists.

Ful medames survived 3,000 years with no essential change. Garlic, lemon, olive oil. No other food in the world can claim such a long sequence of the same preparation.

Global fava production reached 4.7 million tons a year, with three leading countries: China (38%), Ethiopia (16%) and Egypt (11%). The largest demand comes from the Arab world, where ful medames is a daily breakfast. Europe buys mainly fresh and frozen green fava for the gourmet market.

Israel has grown fava for hundreds of years. The fresh green fava reaches the markets from April and marks the spring. Hulled split fava is imported mainly from Australia and Ethiopia for the Arab-Israeli market and Middle Eastern restaurants. Price: $500–700 per ton for Canadian-Australian split fava. Fresh green fava: $800–1,200 per ton depending on season.

Blue Star supplies dried hulled split fava from Australia to the Israeli market. Minimum order: 20 tons. Packaging: 50 kg bags. Delivery time: 35–45 days CNF Ashdod. Suitable for the retail market and the food industry (soups, packaged ful medames).

Fava grows mainly in the Mediterranean and northeast Africa regions. China is the largest exporter, but the quality of Australian fava is considered better for the Western market.

🇨🇳 China

🇪🇹 Ethiopia

🇪🇬 Egypt

🇦🇺 Australia

🌍 Rest of world

Favism: The Genetic Risk in Detail

G6PD deficiency is the most common enzymatic defect in the world: 400 million people. In Israel: Ashkenazim 0.5%, Sephardim 5–10%, North-African descent 10–25%, Arabs 8–20%. The gene is on the X chromosome, so men are affected more severely.

The mechanism of damage: the fava contains vicine and convicine. In the body they break down into compounds that produce free radicals. With a G6PD deficiency, the radicals damage the red blood cell membrane and cause hemolytic breakdown.

If you haven't tested for G6PD: ask a doctor, especially if you are of Mediterranean, Sephardic, African or Middle Eastern descent. The test: a blood count + G6PD enzyme activity. Simple and cheap. Worth knowing before adding fava to the menu.

Ashkenazim | 0.5%

North-African descent | 10–25%

Sub-Saharan African descent | 10–20%

Israel has traditionally grown fava for hundreds of years. Today: about 15,000 tons of local cultivation per year, mainly in the Galilee and the Jordan Valley. Fresh fava in the market from April is a strong signal of spring.

Blue Star supplies dried hulled split fava from Australia. Minimum: 20 tons. Price $500–700/ton CNF Israel. Suitable for the retail market and the soup and ful medames industries.

Health: L-Dopa, Iron and Folate

Iron

37% RDI

Fiber

per 100g

32

Low GI

glycemic index

2.5%

L-Dopa max

of dry weight

Folate: 106% of the daily intake per 100 grams dry. Critical for pregnancy, gut bacteria and the prevention of birth defects. The fava is one of the best natural sources of folate.

A 2019 study tested 12 Parkinson's patients who ate 200g of cooked fava per day. A slight but measurable improvement in the UPDRS score after 3 weeks. The amount does not replace medication, but offers a mild supplement to treatment.

The fava's resilience to cold climates and its variety of nutritional uses make it a crop with potential. The growing trends: fava flour for gluten-free baking, fava protein for a market less controversial than soy, and fresh green fava in the gourmet market.

Climate trend: the fava grows in winter and spring, in conditions where wheat survives but warmth does not. As winter temperatures rise, the growing window narrows. Australia and Ethiopia will expand. The Mediterranean will contract.

The legume that killed people because of an ancient gene, that can ease Parkinson's, and that fed the pharaohs, is still not well enough known. That is about to change.