Cranberry Beans (Borlotti)
Phaseolus vulgarisClinical Encyclopedia
Cranberry Beans (Borlotti) 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, also known as borlotti beans, are a type of legume characterized by their creamy texture and nutty flavor. 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 cooked; soak dried beans overnight and boil until tender. They can be added to soups, stews, or salads.
Smart Selection & Storage
Choose dried cranberry beans that are firm and free from cracks or blemishes. For canned beans, check for a low sodium option and ensure the can is not dented.
Store dried beans in an airtight container in a cool, dark place. Cooked beans can be refrigerated for up to 5 days or frozen for longer storage.
Myths vs Realities
Healthy Recipes
Cranberry Bean and Quinoa Salad
A refreshing salad combining protein-rich quinoa and creamy cranberry beans, tossed with fresh vegetables and a zesty lemon vinaigrette.
- 1 cup cooked cranberry beans
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked cranberry beans, quinoa, cucumber, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Cranberry Bean and Spinach Soup
A hearty and nutritious soup featuring cranberry beans and fresh spinach, perfect for a cozy meal.
- 1 cup cooked cranberry beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté the onion and garlic until translucent.
- 2. Add the vegetable broth, cooked cranberry beans, cumin, salt, and pepper, and bring to a boil.
- 3. Stir in the spinach and simmer for 10 minutes before serving.
Cranberry Bean Tacos with Avocado Cream
Delicious tacos filled with seasoned cranberry beans and topped with a creamy avocado sauce for a healthy twist.
- 1 cup cooked cranberry beans
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 4 corn tortillas
- 1 avocado
- 1/4 cup Greek yogurt
- Lime juice
- Salt to taste
- 1. In a skillet, heat the cranberry beans with chili powder, cumin, and salt until warmed through.
- 2. In a blender, combine avocado, Greek yogurt, lime juice, and salt to make the cream.
- 3. Assemble the tacos by placing the bean mixture in tortillas and drizzling with avocado cream.
Cranberry Bean and Roasted Vegetable Bowl
A nourishing bowl filled with roasted seasonal vegetables and protein-packed cranberry beans, drizzled with a tahini dressing.
- 1 cup cooked cranberry beans
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 carrot, sliced
- 2 tablespoons olive oil
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss the vegetables with olive oil, salt, and pepper before roasting for 20 minutes.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and water to thin if necessary.
- 3. In a bowl, layer the roasted vegetables and cranberry beans, then drizzle with tahini dressing.
Cranberry Bean Hummus
A unique twist on traditional hummus, using cranberry beans for a creamy and flavorful dip, perfect for snacking.
- 1 cup cooked cranberry beans
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- Juice of 1 lemon
- Salt to taste
- Water as needed
- 1. In a food processor, combine cranberry beans, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita chips.
Cranberry Bean Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of cranberry beans, rice, and spices, baked to perfection.
- 4 bell peppers
- 1 cup cooked cranberry beans
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C) and cut the tops off the bell peppers, removing seeds.
- 2. In a bowl, mix cranberry beans, brown rice, cumin, paprika, salt, and pepper.
- 3. Stuff the mixture into the peppers, top with cheese if using, and bake for 30 minutes.
Cranberry Bean and Sweet Potato Hash
A nutritious breakfast hash featuring roasted sweet potatoes and cranberry beans, topped with a fried egg for added protein.
- 1 cup cooked cranberry beans
- 1 large sweet potato, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- 2 eggs
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté the sweet potato and onion until tender.
- 2. Add the cooked cranberry beans and cook until heated through.
- 3. Fry the eggs in a separate pan and serve on top of the hash.
Cranberry Bean and Kale Stir-Fry
A vibrant stir-fry featuring nutrient-dense kale and protein-rich cranberry beans, tossed in a light soy sauce.
- 1 cup cooked cranberry beans
- 2 cups chopped kale
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. In a large skillet, heat sesame oil and sauté garlic until fragrant.
- 2. Add bell pepper and kale, cooking until kale is wilted.
- 3. Stir in the cranberry beans and soy sauce, cooking for an additional 2-3 minutes before serving.
Cranberry Bean and Feta Salad
A delicious salad combining cranberry beans, tangy feta cheese, and fresh herbs, perfect for a light lunch.
- 1 cup cooked cranberry beans
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped parsley
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cranberry beans, feta cheese, parsley, and cucumber.
- 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve.
Cranberry Bean and Corn Fritters
Crispy fritters made with cranberry beans and corn, perfect as a healthy appetizer or snack.
- 1 cup cooked cranberry beans
- 1 cup corn kernels
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon baking powder
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the cranberry beans and mix in corn, flour, egg, baking powder, salt, and pepper.
- 2. Heat olive oil in a skillet and drop spoonfuls of the mixture to form fritters.
- 3. Cook until golden brown on both sides, then drain on paper towels before serving.
Frequently Asked Questions (FAQ)
What are cranberry beans?
Cranberry beans, or borlotti beans, are a variety of common beans known for their distinctive red and white speckled appearance.
How do I cook cranberry beans?
Soak dried cranberry beans overnight, then boil them in fresh water 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 that can cause nausea; they must be cooked thoroughly.
What dishes can I make with cranberry beans?
Cranberry beans can be used in soups, stews, salads, and as a side dish.
How do I store cranberry beans?
Store dried cranberry beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to 5 days.
Do cranberry beans have a lot of fiber?
Yes, cranberry beans are an excellent source of dietary fiber, which aids in digestion.
Are cranberry beans gluten-free?
Yes, cranberry beans are naturally gluten-free and safe for those with gluten intolerance.