Cranberry Bean
Description
The Cranberry Bean, also known as Borlotti bean, Roman bean, or Phaseolus vulgaris, is a variety of common bean (kidney bean) native to Colombia. It is named for its striking appearance: cream-colored with deep red specks, which resemble the coloring of a cranberry. When cooked, they have a creamy texture and a flavor that's mild and nutty, making them a versatile ingredient in many types of dishes.
Common uses
Cranberry Beans are commonly used in soups, stews, salads, and as a hearty side dish. They can also be pureed into dips and spreads or added to pasta and grain dishes for extra protein.
Nutritional value
Calories
One cup (about 177 grams or 6.25 oz) of cooked cranberry beans contains approximately 241 calories.
Protein
This same serving size offers about 16.5 grams (approximately 0.58 oz) of protein, making it a substantial source of this macronutrient.
Fat
Cranberry beans are low in fat, with a cup providing less than 1 gram (0.04 oz) of fat.
Carbohydrates
They are rich in carbohydrates, providing about 44 grams (approximately 1.55 oz) per cup.
Vitamins
They are a good source of B-vitamins, particularly folate and thiamine.
Minerals
They also contain essential minerals like iron, magnesium, potassium, and zinc.
Health benefits
Rich in dietary fiber, cranberry beans can aid digestion and help regulate blood sugar levels. Their high protein content makes them an excellent alternative to meat. The presence of antioxidants helps combat oxidative stress, and the folate content is beneficial for heart health and cell repair.
Potential risks
As with other beans, cranberry beans contain lectins which can cause digestive issues if not cooked properly. They also have purines, which could be problematic for people with gout when consumed in large quantities.
Common recipes
Popular recipes include Italian Pasta e Fagioli, Portuguese Feijoada, and American-style bean salads.
Cooking methods
They can be boiled, pressure-cooked, or slow-cooked to desired tenderness.
Pairing with other ingredients
Cranberry beans pair well with aromatic herbs like rosemary and sage, as well as with robust flavors such as garlic and onions. They also complement a variety of meats and cheeses.
Summary
Cranberry beans are a nutritious and versatile food ingredient appreciated for their unique appearance and rich flavor. Integral to many cuisines, they offer numerous health benefits and adapt well to a range of cooking methods and recipes, making them a valuable addition to any kitchen around the world.