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Scarlet Runner Beans
Legumes
Nutri-ScoreA

Scarlet Runner Beans

Phaseolus coccineus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Scarlet Runner Beans provides 337 kcal, 23g of protein, 60g of carbohydrates, and 25g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Scarlet runner beans are a nutritious legume known for their vibrant color and high protein content. They are rich in dietary fiber and essential minerals, making them a great addition to a balanced diet.

Also known as:
Runner BeansScarlet Beans
Scientific NamePhaseolus coccineus
Region of OriginCentral and South America
Popular Comparisons:
Scarlet Runner BeansScarlet Runner BeansVSAcutifolius BeanAcutifolius BeanScarlet Runner BeansScarlet Runner BeansVSAdzuki BeanAdzuki BeanScarlet Runner BeansScarlet Runner BeansVSAdzuki BeansAdzuki BeansScarlet Runner BeansScarlet Runner BeansVSRed Adzuki BeansRed Adzuki BeansScarlet Runner BeansScarlet Runner BeansVSAnasazi BeanAnasazi BeanScarlet Runner BeansScarlet Runner BeansVSAnasazi BeansAnasazi BeansScarlet Runner BeansScarlet Runner BeansVSAppaloosa BeanAppaloosa BeanScarlet Runner BeansScarlet Runner BeansVSBaby Lima BeanBaby Lima BeanScarlet Runner BeansScarlet Runner BeansVSBambara GroundnutBambara GroundnutScarlet Runner BeansScarlet Runner BeansVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories337 kcal
Water
10%
Fiber25g
Total83.8g
Protein
23g(27%)
Fats
0.8g(1%)
Carbohydrates
60g(72%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DV
Vitamin C: 1 mg

Minerals

Major Source (≥ 2% DV)
Iron5 mg (28%)
Magnesium80 mg (20%)
Potassium1500 mg (32%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, scarlet runner beans support muscle growth and repair, making them an excellent choice for vegetarians and vegans.
✓Rich in dietary fiber, they promote digestive health and help maintain stable blood sugar levels.
✓Packed with essential minerals like iron and magnesium, they contribute to overall health and well-being.
✓Their low glycemic index makes them suitable for individuals managing diabetes.

Possible Risks & Side Effects

!Consumption of raw or undercooked beans can lead to toxicity due to the presence of lectins.
!Individuals with certain digestive disorders may experience discomfort when consuming legumes.

How to Prepare & Consume

Soak dried beans overnight to reduce cooking time and improve digestibility. Cook thoroughly before consumption to eliminate toxins.

Smart Selection & Storage

How to Select

Choose dried scarlet runner beans that are whole, firm, and free from cracks or blemishes.

How to Store

Store in an airtight container in a cool, dry place away from sunlight to maintain quality.

Myths vs Realities

MythScarlet runner beans can be eaten raw.
RealityRaw scarlet runner beans contain lectins that can be toxic and must be cooked.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; scarlet runner beans are particularly high in protein and fiber.
MythEating beans will make you gassy.
RealityWhile some may experience gas, soaking and cooking beans properly can reduce this effect.

Healthy Recipes

Scarlet Runner Bean Salad with Citrus Vinaigrette

A refreshing salad featuring vibrant scarlet runner beans, mixed greens, and a zesty citrus vinaigrette, perfect for a light lunch.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 2 cups mixed salad greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked scarlet runner beans, mixed greens, cherry tomatoes, and red onion.
  2. 2. In a separate small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.

Scarlet Runner Bean and Quinoa Bowl

A nutritious bowl packed with protein-rich quinoa, scarlet runner beans, and roasted vegetables, drizzled with tahini sauce.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 1 cup cooked quinoa
  • 1 cup assorted roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa, scarlet runner beans, and roasted vegetables.
  2. 2. In a small bowl, mix tahini, lemon juice, salt, and pepper until smooth.
  3. 3. Drizzle the tahini sauce over the bowl and enjoy.

Scarlet Runner Bean Hummus

A vibrant twist on traditional hummus, this scarlet runner bean hummus is creamy, flavorful, and perfect for dipping.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • Salt to taste
  • Water as needed for consistency
Instructions
  1. 1. In a food processor, combine scarlet runner beans, tahini, olive oil, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water as needed to achieve desired consistency.
  3. 3. Serve with fresh veggies or whole grain pita.

Scarlet Runner Bean Stir-Fry

A quick and colorful stir-fry featuring scarlet runner beans, bell peppers, and broccoli, tossed in a savory soy sauce.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 clove garlic, minced
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, then add garlic and ginger, sautéing until fragrant.
  2. 2. Add broccoli and bell pepper, stir-frying for 3-4 minutes until tender.
  3. 3. Stir in scarlet runner beans and soy sauce, cooking for an additional 2 minutes before serving.

Scarlet Runner Bean Tacos

Delicious and healthy tacos filled with spiced scarlet runner beans, avocado, and fresh salsa, wrapped in corn tortillas.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 avocado, sliced
  • 1 cup fresh salsa
  • 4 corn tortillas
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat scarlet runner beans with cumin and chili powder until warmed through.
  2. 2. Warm the corn tortillas in a separate pan or microwave.
  3. 3. Assemble tacos by placing the spiced beans, avocado, and salsa on tortillas, garnishing with cilantro.

Scarlet Runner Bean Soup

A hearty and nutritious soup made with scarlet runner beans, tomatoes, and spices, perfect for a cozy meal.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 1 can diced tomatoes (14 oz)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until translucent.
  2. 2. Add diced tomatoes, vegetable broth, cumin, and scarlet runner beans, bringing to a boil.
  3. 3. Reduce heat and simmer for 20 minutes, seasoning with salt and pepper before serving.

Scarlet Runner Bean and Sweet Potato Mash

A nutritious and colorful mash combining scarlet runner beans and sweet potatoes, seasoned with herbs and spices.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons olive oil
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and return to pot.
  2. 2. Add scarlet runner beans, olive oil, thyme, salt, and pepper, mashing until smooth.
  3. 3. Serve warm as a side dish.

Scarlet Runner Bean and Feta Stuffed Peppers

Bell peppers stuffed with a mixture of scarlet runner beans, feta cheese, and herbs, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked scarlet runner beans
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, combine scarlet runner beans, feta, parsley, olive oil, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and place in a baking dish. Bake for 25-30 minutes.

Scarlet Runner Bean and Spinach Frittata

A protein-packed frittata featuring scarlet runner beans and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 2 cups fresh spinach
  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup cheese (optional)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. In an oven-safe skillet, sauté spinach until wilted, then add scarlet runner beans. Pour the egg mixture over and cook until edges set, then transfer to the oven to bake until fully set.

Scarlet Runner Bean and Avocado Toast

A trendy and nutritious avocado toast topped with smashed scarlet runner beans and a sprinkle of chili flakes.

Ingredients
  • 1 cup cooked scarlet runner beans
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 tablespoon lemon juice
  • Chili flakes to taste
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the mashed avocado on toast, top with scarlet runner beans, and sprinkle with chili flakes before serving.

Frequently Asked Questions (FAQ)

How do I cook dried scarlet runner beans?

Rinse the beans, soak them overnight, then boil in fresh water for 1-2 hours until tender.

Are scarlet runner beans good for weight loss?

Yes, their high fiber content helps you feel full longer, aiding in weight management.

Can I eat scarlet runner beans raw?

No, they must be cooked to eliminate harmful lectins.

How do I store dried scarlet runner beans?

Store in a cool, dry place in an airtight container to maintain freshness.

What nutrients are in scarlet runner beans?

They are high in protein, fiber, iron, magnesium, and folate.

Can scarlet runner beans help with diabetes?

Yes, their low glycemic index can help manage blood sugar levels.

How long do cooked scarlet runner beans last in the fridge?

Cooked beans can be stored in the refrigerator for up to 5 days.

Are there any allergens associated with scarlet runner beans?

They are generally safe, but some individuals may have sensitivities to legumes.

Related Superfoods
Abalone Fresh Abalone Acutifolius Bean
Comparisons
Scarlet Runner Beans vs Acutifolius Bean Scarlet Runner Beans vs Adzuki Bean Scarlet Runner Beans vs Adzuki Bean
Nutrients
Protein in Scarlet Runner Beans Calories in Scarlet Runner Beans Vitamin-c in Scarlet Runner Beans Magnesium in Scarlet Runner Beans
Featured Guides
Health Benefits of Scarlet Runner Beans Healthy Recipes with Scarlet Runner Beans
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico