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Flageolet Beans
Legumes
Nutri-ScoreA

Flageolet Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Flageolet Beans provides 127 kcal, 8.7g of protein, 22.8g of carbohydrates, and 6.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Flageolet beans are a variety of common beans known for their tender texture and mild flavor. They are rich in protein, fiber, and essential nutrients, making them a nutritious addition to various dishes.

Also known as:
French BeansGreen Beans
Scientific NamePhaseolus vulgaris
Region of OriginFrance
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
67%
Fiber6.4g
Total32.0g
Protein
8.7g(27%)
Fats
0.5g(2%)
Carbohydrates
22.8g(71%)

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)
Iron2.5 mg (14%)
Magnesium40 mg (10%)
Potassium400 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Flageolet beans are an excellent source of plant-based protein, supporting muscle health and repair.
✓High in dietary fiber, they promote digestive health and help regulate blood sugar levels.
✓Rich in essential vitamins and minerals, including folate and iron, they contribute to overall health and well-being.
✓Low in fat and calories, they are a heart-healthy food choice that can aid in weight management.

Possible Risks & Side Effects

!Some individuals may experience digestive discomfort due to the oligosaccharides present in beans.
!Raw or undercooked beans can contain toxins that are neutralized through proper cooking.

How to Prepare & Consume

Soak dried flageolet beans overnight and cook them thoroughly to enhance digestibility. They can be used in salads, soups, or as a side dish.

Smart Selection & Storage

How to Select

Choose flageolet beans that are firm and free from blemishes. Dried beans should be stored in a cool, dry place.

How to Store

Store dried beans in an airtight container in a cool, dark place. Cooked beans can be refrigerated for up to 5 days.

Myths vs Realities

MythBeans cause gas and should be avoided.
RealityWhile beans can cause gas, soaking and cooking them properly can reduce this effect.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutritional profiles; flageolet beans are particularly high in protein and fiber.
MythYou can't eat beans if you have a sensitive stomach.
RealityMany people with sensitive stomachs can enjoy beans by introducing them gradually and ensuring they are well-cooked.

Healthy Recipes

Flageolet Bean Salad with Citrus Vinaigrette

A refreshing salad featuring flageolet beans, mixed greens, and a zesty citrus vinaigrette that brightens up any meal.

Ingredients
  • 1 cup cooked flageolet 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 lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked flageolet beans, mixed greens, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.

Flageolet Bean and Quinoa Bowl

A nutritious bowl packed with protein, featuring flageolet beans, quinoa, and roasted vegetables, perfect for a wholesome meal.

Ingredients
  • 1 cup cooked flageolet beans
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cooked flageolet beans and quinoa.
  2. 2. Add the roasted vegetables and mix well.
  3. 3. In a small bowl, whisk together tahini, lemon juice, salt, and pepper, then drizzle over the bowl and serve.

Flageolet Bean Soup with Herbs

A hearty and comforting soup made with flageolet beans, fresh herbs, and aromatic spices, perfect for chilly days.

Ingredients
  • 1 cup cooked flageolet beans
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 teaspoon thyme
  • 1 teaspoon rosemary
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, garlic, carrot, and celery until softened.
  2. 2. Add the cooked flageolet beans, vegetable broth, thyme, rosemary, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 20 minutes before serving.

Flageolet Bean Hummus

A creamy and flavorful hummus made with flageolet beans, tahini, and garlic, perfect as a dip or spread.

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

Flageolet Bean and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of flageolet beans, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked flageolet beans
  • 2 cups fresh spinach, chopped
  • 1/2 cup cooked brown rice
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flageolet beans, spinach, brown rice, cumin, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and place them in a baking dish. Bake for 25-30 minutes until peppers are tender.

Flageolet Bean and Avocado Toast

A simple yet delicious avocado toast topped with flageolet beans, providing a healthy dose of fiber and protein.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/2 cup cooked flageolet beans
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast, top with flageolet beans, and sprinkle with red pepper flakes if desired.

Flageolet Bean Tacos with Cabbage Slaw

Healthy tacos filled with seasoned flageolet beans and topped with a crunchy cabbage slaw for a satisfying meal.

Ingredients
  • 1 cup cooked flageolet beans
  • 4 small corn tortillas
  • 1 cup shredded cabbage
  • 1/4 cup cilantro, chopped
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix flageolet beans with salt and pepper.
  2. 2. In another bowl, combine shredded cabbage, cilantro, lime juice, salt, and pepper to make the slaw.
  3. 3. Warm the tortillas, fill with flageolet beans, and top with cabbage slaw before serving.

Flageolet Bean and Sweet Potato Hash

A hearty breakfast hash featuring flageolet beans and sweet potatoes, sautéed with spices for a nutritious start to your day.

Ingredients
  • 1 cup cooked flageolet beans
  • 1 large sweet potato, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add diced sweet potato and onion.
  2. 2. Cook until sweet potatoes are tender, then add flageolet beans, paprika, salt, and pepper.
  3. 3. Sauté for an additional 5 minutes before serving.

Flageolet Bean and Tomato Stew

A rich and flavorful stew combining flageolet beans and tomatoes, simmered with herbs for a comforting dish.

Ingredients
  • 1 cup cooked flageolet beans
  • 2 cups diced tomatoes (canned or fresh)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until fragrant.
  2. 2. Add diced tomatoes, flageolet beans, oregano, salt, and pepper, and bring to a simmer.
  3. 3. Cook for 20 minutes, stirring occasionally, before serving warm.

Flageolet Bean and Broccoli Stir-Fry

A quick and healthy stir-fry featuring flageolet beans and broccoli, tossed in a light soy sauce for a delicious meal.

Ingredients
  • 1 cup cooked flageolet beans
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add garlic and broccoli.
  2. 2. Sauté for 5 minutes until broccoli is tender, then add flageolet beans and soy sauce.
  3. 3. Stir-fry for an additional 3-4 minutes before serving.

Frequently Asked Questions (FAQ)

What are flageolet beans?

Flageolet beans are a type of small, green, and tender bean that is often used in French cuisine.

How do I cook flageolet beans?

Soak them overnight, then boil for about 30-40 minutes until tender.

Are flageolet beans healthy?

Yes, they are high in protein, fiber, and essential nutrients, making them a healthy food choice.

Can I eat flageolet beans raw?

No, they should be cooked thoroughly to eliminate toxins present in raw beans.

What dishes can I make with flageolet beans?

They can be used in salads, soups, stews, or as a side dish.

How do I store cooked flageolet beans?

Store them in an airtight container in the refrigerator for up to 5 days.

Do flageolet beans have a lot of carbohydrates?

They contain carbohydrates, but they are also high in fiber, which helps regulate blood sugar.

Are flageolet beans gluten-free?

Yes, flageolet beans are naturally gluten-free and safe for those with gluten intolerance.

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Comparisons
Flageolet Beans vs Acutifolius Bean Flageolet Beans vs Adzuki Bean Flageolet Beans vs Adzuki Bean
Nutrients
Protein in Flageolet Beans Calories in Flageolet Beans Vitamin-c in Flageolet Beans Magnesium in Flageolet Beans
Featured Guides
Health Benefits of Flageolet Beans Healthy Recipes with Flageolet Beans
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico