Cranberry beans, or borlotti beans, are a type of common bean (Phaseolus vulgaris) known for their striking appearance. While they lose some of their vibrant coloring after cooking, their flavor profile intensifies, resulting in a rich, nutty taste. They are versatile in cooking, featuring prominently in stews, salads, and pastas.
Nutritional Information (per 100g cooked):
- Calories: ~140 kcal
- Protein: ~9g
- Carbohydrates: ~25g
- Sugars: ~1g
- Fat: ~0.5g
- Dietary Fiber: ~6g
- Iron: ~2mg
- Potassium: ~400mg
Ingredients:
- 100% cranberry beans
How to Use:
- Soaking: It’s recommended to soak overnight or at least for several hours to reduce cooking time.
- Boiling: After soaking, rinse and boil in fresh water for 45-60 minutes or until tender.
- Soups & Stews: They blend well in hearty soups and stews.
- Salads: Can be added to salads for added protein and texture.
Recipe Idea – Cranberry Bean Salad with Fresh Herbs: Ingredients:
- 2 cups boiled cranberry beans
- 1 red onion, finely chopped
- 1 large tomato, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice or red wine vinegar
- Salt and pepper, to taste
- Optional: crumbled feta cheese
Instructions:
- In a large bowl, combine the boiled cranberry beans, onion, tomato, parsley, and basil.
- In a separate small bowl, whisk together olive oil, lemon juice or vinegar, salt, and pepper.
- Pour the dressing over the bean mixture and toss gently to coat.
- Let the salad sit for 30 minutes to an hour to marinate.
- Before serving, sprinkle with optional crumbled feta cheese.
- Serve chilled or at room temperature.
Diets it fits into:
- Gluten-Free
- Vegan (without feta cheese)
- Vegetarian
- Mediterranean
- Low-Fat
Note: Like many other legumes, cranberry beans are an excellent source of protein and fiber. They are versatile and can be a great substitute for pinto beans or kidney beans in many recipes.
