Cranberry Beans are a versatile legume. They are used in many recipes and have many health benefits. They add nutritional value to soups and baked bean dishes and can even be added to salads. Due to their nutty flavor, they are also great to eat for snacks. Read on for more information on this delicious legume.
Cranberry Beans can be added to salads and soups, and they are great in pasta dishes
What Are Cranberry Beans?
Cranberry Beans are a common bean that was first bred in Colombia. It is also known as the borlotti bean, carbamate, romano bean, slugging bean, and rose bean. It is a medium to large bean that is hazelnut-colored with splashes of red and magenta.
Before cooking cranberry beans, you should make sure you soak them first. This will reduce the cooking time and make them easier to digest. They can be cooked in water, oil, and herbs. It is best to cook them over medium-high heat. However, if you have gastrointestinal problems, you should avoid eating cranberry beans.
Cooked cranberry beans are a great source of protein and fiber. They also contain all nine essential amino acids. They can also benefit heart health because they contain copper, iron, and potassium. In addition, they are a great source of vitamin C. Additionally, they are high in fiber and contain phytonutrients. These can help to reduce your risk of developing chronic diseases and certain types of cancer.
Nutrition Facts of Cranberry Beans
The nutrition facts of cranberry beans are similar to those of kidney beans. They are both rich in protein and soluble fiber. They also contain several substances with antioxidant properties. Their taste is similar to chestnut, making them a great addition to various dishes.
Nutritionally, cranberry beans are low in fat. They contain less than one gram of fat per cup. They are also high in fiber, with 1 cup having 17.7 grams. This is nearly seven percent of your daily recommended allowance. This is good news for anyone looking to lose weight and maintain healthy cholesterol levels.
Additionally, cranberry beans are low in calories. A single serving of cranberry beans contains 241 calories and only a trace amount of sodium. It also has about half your daily protein requirement, vital for forming tissues and producing hormones and enzymes.
Nutrition facts of 100 grams (3.5 ounces) of cranberry beans include:
- Calories: 335
- Fat: 1.2 g 1% of the Daily Value (DV)
- Sodium: 6 mg
- Potassium: 1,332 mg, 38% of the DV
- Carbohydrates: 60 g, 20% of the DV
- Fiber: 25 g, 100% of the DV
- Protein: 23 g 46% of the DV
- Iron: 27% of the DV
- Vitamins: B6 15% of the DV
- Magnesium: 39% of the DV
- Calcium: 12% of the DV
Vitamins and Minerals
Cranberry beans contain high levels of fiber and protein and are also loaded with essential vitamins and minerals. They are also inexpensive and readily available at your local grocery store. Cranberry beans have a low glycemic index, making them a low-glycemic food. A serving of 2/3 cup contains a glycemic load of 11.3, making them a healthy snack or side dish.
In addition, cranberry beans are a high folate source, which helps synthesize DNA and RNA. The vitamin is also essential in forming a fetus's blood cells and certain amino acids. A lack of folate can cause congenital disabilities. Additionally, cranberry beans are a good source of dietary fiber, which is particularly helpful for cleansing the digestive system and preventing constipation.
Cranberry beans also contain vitamins B1 and B5, essential for metabolism. They also help with the production of DNA and RNA. They are also rich in folate and copper, which are necessary to form blood cells and deliver oxygen. And because of their low calorie and carbohydrate content, cranberry beans are good for weight loss.
Health Benefits of Cranberry Beans
Cranberry beans are loaded with vitamins and nutrients. They provide a good source of dietary fiber and have a low glycemic index. This means that they can help you regulate blood sugar levels. They are also a good source of folate, essential for adequately forming DNA, blood cells, and other body tissues.
Moreover, cranberry beans are rich in B-complex vitamins, folate, magnesium, potassium, iron, and phosphorus. These vitamins help to keep the body healthy and decrease the risk of heart disease and stroke. They can also help with weight control and aid in forming red blood cells, which transport oxygen throughout the body. In addition, cranberry beans have antioxidant and anti-inflammatory properties, which help fight against the disease.
Cranberry beans are a good source of fiber and low-calorie protein. They are also low in calories and high in fiber, which helps keep you feeling full for longer. They are also an excellent energy source and can improve daily activity. Cranberry beans are best consumed in moderation, as excessive intake can cause digestive problems.
Side Effects
Cranberry beans are generally safe, but some people may experience digestive discomfort, allergies (if allergic to legumes), antinutrient effects, flatulence, or medication interactions. If you have concerns or persistent symptoms, consult a healthcare professional. Enjoy your cranberry bean adventures cautiously!
Tips on Including Cranberry Beans in Meal
There are several ways to include cranberry beans in a meal, including adding them to a bean salad, stew, or soup. Depending on how you prepare the beans, you can even use them as a substitution for another bean in recipes, like chili.
Cooking cranberry beans is relatively easy and can be made easier by soaking them before you cook them. Soaking the beans can reduce the cooking time and make them easier to digest. After washing, rinse the beans and add them to a pot of boiling water. Some cooks add salt, oil, or seaweed to reduce the gassiness of cooking beans. Cook the beans for three to five minutes or until they reach a fork-tender consistency, depending on the cooking method and the type of beans.
Cooking cranberry beans takes a little less time than cooking dried beans. The beans have a distinct striated pod but can also be white or cream-colored. Cooking cranberry beans will change their color to a beige color.
Cooked cranberry beans are often used in stews and are a delicious side dish with sauteed leafy greens. You can also add them to a stir fry or a soup. They also make a great addition to bean soups. Cranberry beans in a soup make the broth velvety and add more protein.
