Cranberry Beans
Phaseolus vulgarisClinical Encyclopedia
Cranberry Beans provides 127 kcal, 8.7g of protein, 23.7g of carbohydrates, and 7.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Cranberry beans are a variety of common beans known for their distinctive red and white mottled appearance. They are rich in protein, fiber, and essential nutrients, making them a nutritious addition to various dishes.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed when cooked thoroughly; soak overnight to reduce cooking time and enhance digestibility.
Smart Selection & Storage
Choose cranberry beans that are firm and free from blemishes or cracks. They should have a vibrant color and a smooth surface.
Store dried cranberry beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within 5 days.
Myths vs Realities
Healthy Recipes
Cranberry Bean Salad with Avocado and Lime
A refreshing salad combining cranberry beans, creamy avocado, and zesty lime for a nutritious meal.
- 1 cup cooked cranberry beans
- 1 ripe avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked cranberry beans, diced avocado, cherry tomatoes, red onion, and cilantro.
- 2. Drizzle with lime juice and season with salt and pepper.
- 3. Toss gently to combine and serve immediately.
Cranberry Bean and Quinoa Bowl
A hearty bowl filled with protein-rich cranberry beans and quinoa, topped with roasted vegetables.
- 1 cup cooked cranberry beans
- 1 cup cooked quinoa
- 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss the vegetables with olive oil, garlic powder, salt, and pepper.
- 2. Roast the vegetables for 20-25 minutes until tender.
- 3. In a bowl, combine the quinoa, cranberry beans, and roasted vegetables, and serve warm.
Cranberry Bean Hummus
A unique twist on traditional hummus using cranberry beans for a colorful and nutritious dip.
- 1 can cranberry beans, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 garlic clove
- Salt to taste
- Paprika for garnish
- 1. In a food processor, combine cranberry beans, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water as needed for desired consistency.
- 3. Transfer to a bowl, sprinkle with paprika, and serve with veggie sticks or pita chips.
Cranberry Bean Tacos with Mango Salsa
Delicious tacos filled with seasoned cranberry beans and topped with a fresh mango salsa.
- 1 cup cooked cranberry beans
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 4 corn tortillas
- 1 mango, diced
- 1/2 red onion, diced
- 1 lime, juiced
- Salt to taste
- 1. In a skillet, heat the cranberry beans with cumin, chili powder, and salt until warmed through.
- 2. In a bowl, combine mango, red onion, lime juice, and salt to make the salsa.
- 3. Assemble the tacos by filling tortillas with cranberry beans and topping with mango salsa.
Cranberry Bean and Spinach Soup
A nourishing soup featuring cranberry beans and fresh spinach, perfect for a light meal.
- 1 cup cooked cranberry beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, cranberry beans, thyme, salt, and pepper, and bring to a boil.
- 3. Stir in fresh spinach and simmer for 5 minutes before serving.
Cranberry Bean and Sweet Potato Hash
A flavorful hash combining roasted sweet potatoes and cranberry beans for a filling breakfast or brunch.
- 1 large sweet potato, diced
- 1 cup cooked cranberry beans
- 1/2 onion, chopped
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 425°F (220°C) and toss sweet potatoes with olive oil, smoked paprika, salt, and pepper.
- 2. Roast for 25 minutes until tender, then mix in the cranberry beans and onion.
- 3. Return to the oven for an additional 10 minutes, garnish with parsley, and serve.
Cranberry Bean Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of cranberry beans, rice, and spices.
- 4 bell peppers, halved and seeded
- 1 cup cooked cranberry beans
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon oregano
- Salt and pepper to taste
- 1 cup tomato sauce
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cranberry beans, brown rice, cumin, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and pour tomato sauce over the top. Bake for 30 minutes.
Cranberry Bean and Kale Stir-Fry
A quick and nutritious stir-fry featuring cranberry beans and kale, perfect for a weeknight dinner.
- 1 cup cooked cranberry beans
- 2 cups kale, chopped
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1 tablespoon soy sauce
- Salt and pepper to taste
- 1. In a large skillet, heat olive oil over medium heat and sauté garlic until fragrant.
- 2. Add kale and cook until wilted, then stir in cranberry beans and soy sauce.
- 3. Cook for an additional 5 minutes, season with salt and pepper, and serve hot.
Cranberry Bean Burgers
Healthy and hearty burgers made from cranberry beans, perfect for grilling or pan-frying.
- 1 can cranberry beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 1 tablespoon cumin
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, mash the cranberry beans and mix in breadcrumbs, onion, cumin, olive oil, salt, and pepper.
- 2. Form into patties and refrigerate for 30 minutes.
- 3. Cook on a grill or skillet for about 5 minutes on each side until golden brown.
Cranberry Bean and Feta Dip
A creamy dip made with cranberry beans and feta cheese, perfect for entertaining.
- 1 can cranberry beans, drained and rinsed
- 1/2 cup feta cheese
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 garlic clove
- Salt and pepper to taste
- 1. In a food processor, blend cranberry beans, feta, olive oil, lemon juice, garlic, salt, and pepper until smooth.
- 2. Transfer to a serving bowl and chill before serving with crackers or veggies.
Frequently Asked Questions (FAQ)
What are cranberry beans?
Cranberry beans are a type of common bean known for their unique red and white speckled appearance and creamy texture.
How do I cook cranberry beans?
Soak the beans overnight, then boil them for about 1-1.5 hours until tender.
Are cranberry beans healthy?
Yes, they are high in protein, fiber, and essential nutrients, making them a healthy addition to your diet.
Can I eat cranberry beans raw?
No, raw cranberry beans contain toxins and should always be cooked before consumption.
How can I store cooked cranberry beans?
Store cooked cranberry beans in an airtight container in the refrigerator for up to 5 days.
What dishes can I make with cranberry beans?
They can be used in soups, stews, salads, and as a side dish.
Do cranberry beans have a lot of carbohydrates?
Yes, they are relatively high in carbohydrates, primarily from complex carbohydrates.
Are cranberry beans gluten-free?
Yes, cranberry beans are naturally gluten-free and safe for those with gluten intolerance.