Marrow Bean
Phaseolus coccineusClinical Encyclopedia
Marrow Bean provides 127 kcal, 8.4g of protein, 23.7g of carbohydrates, and 6.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Marrow beans are a type of legume known for their creamy texture and rich flavor. They are high in protein and fiber, making them a nutritious addition to various dishes.
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
Soak dried marrow beans overnight before cooking to reduce cooking time and enhance digestibility. They can be boiled, stewed, or added to soups and salads.
Smart Selection & Storage
Choose beans that are firm and free of cracks or blemishes. Look for uniform color and avoid any that appear shriveled.
Store dried 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
Marrow Bean Salad with Citrus Vinaigrette
A refreshing salad featuring marrow beans, mixed greens, and a zesty citrus vinaigrette, perfect for a light lunch or dinner.
- 1 cup cooked marrow beans
- 2 cups mixed 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
- 1. In a large bowl, combine the cooked marrow beans, mixed greens, cherry tomatoes, and red onion.
- 2. In a separate bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper to create the vinaigrette.
- 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.
Spicy Marrow Bean and Quinoa Bowl
A hearty bowl filled with spicy marrow beans, quinoa, and roasted vegetables, offering a nutritious and filling meal.
- 1 cup cooked marrow beans
- 1 cup cooked quinoa
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 teaspoon chili powder
- 1 tablespoon olive oil
- Salt to taste
- 1. Preheat the oven to 400°F (200°C). Toss the bell pepper and zucchini with olive oil, chili powder, and salt, then spread on a baking sheet.
- 2. Roast the vegetables for 20 minutes or until tender.
- 3. In a bowl, combine the cooked quinoa, marrow beans, and roasted vegetables. Serve warm.
Marrow Bean and Avocado Toast
A nutritious twist on classic avocado toast, topped with creamy avocado and protein-rich marrow beans.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup cooked marrow beans
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with cooked marrow beans, and sprinkle with red pepper flakes before serving.
Marrow Bean Soup with Spinach
A comforting and nutritious soup made with marrow beans, fresh spinach, and aromatic herbs, perfect for any season.
- 1 cup cooked marrow beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, diced
- 2 garlic cloves, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté the onion and garlic until translucent.
- 2. Add vegetable broth, cooked marrow beans, thyme, salt, and pepper. Bring to a boil.
- 3. Stir in the spinach and simmer for 5 minutes before serving.
Marrow Bean and Sweet Potato Tacos
Delicious tacos filled with seasoned marrow beans and roasted sweet potatoes, topped with fresh cilantro and lime.
- 1 cup cooked marrow beans
- 1 medium sweet potato, diced
- 1 teaspoon cumin
- 1 tablespoon olive oil
- 4 corn tortillas
- Fresh cilantro for garnish
- Lime wedges
- 1. Preheat the oven to 425°F (220°C). Toss the sweet potato with olive oil, cumin, and salt, then roast for 25 minutes.
- 2. Warm the corn tortillas in a skillet or microwave.
- 3. Fill each tortilla with roasted sweet potatoes and marrow beans, garnish with cilantro, and serve with lime wedges.
Marrow Bean Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of marrow beans, brown rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked marrow beans
- 1 cup cooked brown rice
- 1 teaspoon paprika
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked marrow beans, brown rice, diced tomatoes, paprika, salt, and pepper.
- 3. Stuff each bell pepper half with the mixture and place in a baking dish. Bake for 30 minutes.
Marrow Bean and Vegetable Stir-Fry
A quick and healthy stir-fry featuring marrow beans and a colorful mix of vegetables, served over brown rice or quinoa.
- 1 cup cooked marrow beans
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil over medium heat. Add mixed vegetables and sauté until tender.
- 2. Stir in cooked marrow beans, soy sauce, and ginger, cooking for an additional 3-4 minutes.
- 3. Serve over brown rice or quinoa.
Marrow Bean and Feta Dip
A creamy and flavorful dip made with marrow beans and feta cheese, perfect for serving with whole grain crackers or veggies.
- 1 cup cooked marrow beans
- 1/2 cup feta cheese
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a food processor, combine cooked marrow beans, feta cheese, olive oil, lemon juice, salt, and pepper.
- 2. Blend until smooth and creamy.
- 3. Serve with whole grain crackers or fresh vegetables.
Marrow Bean and Kale Salad with Tahini Dressing
A nutrient-packed salad featuring marrow beans, kale, and a creamy tahini dressing, ideal for a healthy meal.
- 1 cup cooked marrow beans
- 2 cups kale, chopped
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- Salt to taste
- 1. In a bowl, combine chopped kale and cooked marrow beans.
- 2. In a separate bowl, whisk together tahini, lemon juice, maple syrup, and salt until smooth.
- 3. Drizzle the dressing over the salad, toss well, and serve.
Marrow Bean and Corn Fritters
Crispy and delicious fritters made with marrow beans and sweet corn, perfect as a snack or appetizer.
- 1 cup cooked marrow 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 cooked marrow beans and mix in corn, flour, egg, baking powder, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat. Drop spoonfuls of the mixture into the skillet and flatten slightly.
- 3. Fry until golden brown on both sides, then drain on paper towels before serving.
Frequently Asked Questions (FAQ)
What are marrow beans?
Marrow beans are a variety of legume known for their large size and creamy texture, often used in soups and stews.
How do I cook marrow beans?
Soak them overnight, then boil for about 1-1.5 hours until tender.
Are marrow beans healthy?
Yes, they are high in protein, fiber, and essential nutrients, making them a healthy addition to your diet.
Can I eat marrow beans raw?
No, raw marrow beans contain toxins and should always be cooked thoroughly before consumption.
How do I store cooked marrow beans?
Store cooked beans in an airtight container in the refrigerator for up to 5 days.
What dishes can I make with marrow beans?
They can be used in soups, stews, salads, or as a side dish.
Are marrow beans gluten-free?
Yes, marrow beans are naturally gluten-free and safe for those with gluten intolerance.
How do marrow beans compare to other beans?
Marrow beans are creamier and have a milder flavor compared to black or kidney beans.