Lablab Bean, also known as Hyacinth Bean, Dolichos Lablab, or Shim Bean, is a highly nutritious legume grown in Asia and Africa. It is widely consumed in Bangladesh, India, and many African countries. Due to its climate-resilient properties and high nutritional value, researchers consider it a future superfood.
Lab Lab Bean is now considered one of the most promising crops for the future. If you want to explore more about similar nutrient-rich foods, check our Future Superfoods Collection.
Nutritional Value of Lablab Bean
Lablab bean stands out as a complete protein source. Consequently, it contains all nine essential amino acids your body needs. Every 100 grams of cooked lablab beans provides approximately 9 grams of protein.
Additionally, this superfood offers impressive nutrients:
Fiber: Promotes digestive health and supports weight management.
Iron: Prevents anemia and boosts energy levels naturally.
Calcium: Strengthens bones and teeth effectively.
Folate: Essential for pregnant women and cell growth.
Antioxidants: Protect cells from damage and reduce inflammation.
Moreover, lablab bean contains minimal fat and zero cholesterol. Thus, it makes an excellent choice for heart-healthy diets.
Just like other Protein-Rich Plant Foods for Vegans, Lab Lab Bean provides all essential amino acids that help maintain muscle strength and overall wellness.
Lab Lab Bean is packed with nutrients that make it a complete plant-based protein source.
Key Nutrients per 100g (Raw Bean)
- Protein: 25–28 g
- Dietary Fiber: 20–22 g
- Carbohydrates: 55–60 g
- Iron: 6–7 mg
- Calcium: 100–120 mg
- Vitamins: Vitamin A, Vitamin B-complex, Vitamin C
These nutrients make Lab Lab Bean a powerful energy booster for vegans, vegetarians, and anyone seeking healthy alternatives.
Health Benefits of Lablab Bean You Cannot Ignore
1. Supports Heart Health
Lablab bean helps lower bad cholesterol levels in your blood. Therefore, regular consumption reduces heart disease risk significantly. The high fiber content also regulates blood pressure naturally.
2. Manages Blood Sugar Levels
This legume has a low glycemic index. Consequently, it releases sugar slowly into your bloodstream. As a result, lablab bean helps manage diabetes effectively.
3. Strengthens Immunity
Lablab bean contains powerful antioxidants and vitamins. Thus, it strengthens your immune system naturally. Additionally, these compounds fight free radicals that cause diseases.
Ready to cook with lablab bean tonight? Check out our 5 Quick Vegetarian Dinner Recipes—You Can Make in 30 Minutes — perfect for busy weeknights with healthy plant-based ingredients.
4. Boosts Digestive Wellness
The rich fiber content promotes healthy gut bacteria. Moreover, it prevents constipation and improves overall digestion. Regular consumption keeps your digestive system running smoothly.
5. Aids Weight Management
This superfood keeps you feeling full for longer periods. Furthermore, its low-calorie content makes it perfect for weight loss diets. You can eat satisfying portions without exceeding your calorie goals.
6. Plant-Based Protein Source
A perfect meat alternative for vegans and vegetarians.
7. Diabetes-Friendly Superfood
Its low glycemic index makes it suitable for diabetic patients.
Explore more Healthy Diet Guides on Runnar Hut
How to Cook and Enjoy Lab Lab Bean
Preparation Tips
First, soak dried lablab beans overnight in water. This step reduces cooking time significantly. Then, drain and rinse them thoroughly before cooking.
Next, boil the beans for 30-40 minutes until tender. Alternatively, use a pressure cooker for faster results. Season with your favorite spices for enhanced flavor.
Lablab Beans can be prepared in multiple ways depending on the culture.
Delicious Recipe Ideas
Lablab Bean Curry: Cook beans with tomatoes, onions, and aromatic spices. Serve with brown rice or whole-wheat bread.
Bean Salad: Mix cooked lablab beans with fresh vegetables and lemon dressing. This makes a perfect lunch option.
Stir-Fry: Combine beans with tofu, broccoli, and soy sauce. Consequently, you get a protein-packed dinner.
Soup: Blend cooked beans with vegetable broth and herbs. This creates a creamy, nutritious soup.
Snacks: Roast seasoned beans until crunchy for healthy snacking.
Want to try something delicious? Follow our step-by-step guide on vegan and plant-based cooking to make your Lab Lab Bean dishes even more flavorful.
Lablab Bean vs. Other Legumes
Compared to chickpeas and lentils, lablab bean offers similar protein content. However, it provides more calcium and iron per serving. Additionally, this bean grows in challenging environments where others cannot.
Furthermore, lablab bean has a mild, pleasant taste. Therefore, it absorbs flavors from spices and seasonings beautifully. You can easily substitute it in any recipe calling for beans.
Why Lab Lab Bean is a Future Superfood
Due to climate change, food security is becoming a global concern. Lablab Bean is:
- Drought-resistant
- Nutrient-dense
- Affordable
- Sustainable
Researchers believe it could be a key crop to fight future hunger challenges.
The Future of Plant-Based Nutrition
Food scientists recognize lablab bean’s incredible potential. Consequently, research continues into developing new varieties with enhanced nutrition. This superfood may soon become as common as chickpeas or lentils.
Moreover, sustainable agriculture initiatives promote lablab cultivation worldwide. Thus, more people will access this nutritious, affordable food source. The future looks promising for this underrated legume.
Frequently Asked Questions (FAQ)
Visit our Vegan and Vegetarian Diet Alternatives Guide to explore more high-protein meals and plant-based substitutions.
1. Is Lab Lab Bean safe to eat?
Yes, but raw beans should be avoided as they may contain toxins. Always cook thoroughly.
2. Can diabetics eat Lab Lab Bean?
Yes. Its low glycemic index makes it diabetic-friendly.
3. Is Lab Lab Bean good for weight loss?
Absolutely! Its high fiber and protein content keep you full longer, reducing the likelihood of overeating.
4. What are other names of Lab Lab Bean?
It is also called Hyacinth Bean, Dolichos Lablab, Shim, or Indian Bean.
5. Where can I find recipes with Lab Lab Bean?
Visit our Runnar Hut Recipe Section for traditional and modern dishes.
Tips for Buying and Storing
Purchase dried lablab beans from health food stores or online retailers. Always check for clean, unbroken beans without signs of damage. Store them in airtight containers in a cool, dry place.
Properly stored beans last for up to one year. However, older beans may require longer cooking times. Always inspect and rinse beans before use.
Important Considerations
Cook lablab beans thoroughly before eating them. Raw beans contain compounds that may cause digestive discomfort. Therefore, proper cooking ensures safety and improves digestibility.
Additionally, introduce lablab bean gradually into your diet. This approach helps your digestive system adjust smoothly. Start with small portions and increase gradually over time.
Final Thoughts
Lab Lab Bean is more than just a legume—it’s a superfood for the future. Lablab bean truly deserves recognition as a future superfood. It provides complete protein, essential nutrients, and remarkable health benefits. Additionally, this legume supports environmental sustainability and food security.
Start incorporating lablab bean into your meals today. You will enjoy delicious flavors while nourishing your body naturally. This simple change can transform your health and support a sustainable future.
Make lablab bean your go-to choice for plant-based protein. Your body and the planet will thank you for this wise decision.
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