Overview
Borlotti beans are the seeds of the bean plant, nestled within their pods.
Long regarded as humble fare due to their affordability, these beans are in fact a nutritional powerhouse, offering a rich source of plant-based protein that is widely embraced across Mediterranean cooking.
Borlotti beans are particularly high in fibre, acting as a gentle natural laxative, ideal for easing issues such as haemorrhoids and constipation.
Moreover, these beans help regulate blood sugar levels, cholesterol, and triglycerides, making them an excellent choice for those managing diabetes.
Calorie Count and Nutritional Profile of Borlotti Beans
On average, borlotti beans pack around 300 kcal per 100g. They’re abundant in protein (24g), fibre (24g), potassium (1330mg), phosphorus (370mg), magnesium (154mg), and iron (5mg).
They also provide:
- calcium (127mg);
- sodium (5mg);
- zinc (3.4mg);
- B vitamins (B2, B3, B6).
In the Kitchen
Borlotti beans are available in various forms.
The freshest beans come into season during the summer months, while dried ones are shelled and processed industrially for year-round use.
You can also find pre-cooked canned borlotti beans or frozen raw beans that retain all the qualities of their fresh counterparts.
Borlotti beans are versatile in the kitchen, served as a side to salads, enriching soups, or starring in hearty stews and purées.
From a protein standpoint, they offer a worthy alternative to meat, contributing to a balanced diet by harmonising carbohydrates, fats, and proteins.
In Sicilian cuisine, beans are a common sight, especially in summer when many families enjoy pasta ca fasola ‘ncirata — a warming soup made with fresh borlotti beans.
Now, here are some charming proverbs and sayings about beans:
Beans are the meat of the poor.
Rice and beans make the children grow.
Beans, beans, crazy legumes! The more you eat, the more you toot!
Both love and bean soup need a bit of venting.
Beans pass by in front and wave goodbye from behind.
False friends are like beans: they speak behind your back.
Eat beans at lunch, and you won’t have friends for dinner (Greek proverb).