Cranberry Beans (Roman Beans) – Canned, Mature Seeds
Cranberry beans, also known as Roman beans, are a type of legume that are often used in various cuisines for their delicate texture and slightly nutty flavor. When canned and matured, they provide a convenient, shelf-stable option for cooking and meal preparation. These beans are a great source of plant-based protein and fiber, making them a nutritious choice for a variety of dietary preferences.
Nutritional Information (per 100g serving):
- Energy: 83 kcal
- Protein: 5.54 g
- Fat: 0.28 g
- Saturated Fats: 0.072 g
- Carbohydrates: 15.12 g
- Fiber: 6.3 g
- Sugar: 0.0 g
- Minerals:
- Calcium: 34 mg
- Iron: 1.55 mg
- Magnesium: 32 mg
- Phosphorus: 86 mg
- Potassium: 260 mg
- Sodium: 332 mg
- Zinc: 0.84 mg
- Copper: 0.142 mcg
- Manganese: 0.2 mg
- Selenium: 3.1 mcg
Vitamins:
- Vitamin C: 0.8 mg
- Thiamin (B1): 0.039 mg
- Riboflavin (B2): 0.039 mg
- Niacin (B3): 0.504 mg
- Vitamin B6: 0.055 mg
- Folate (B9): 77 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 0.0 mcg
- Vitamin E: 0 mg
- Vitamin D2: 0.0 mcg
Health Benefits & Dietary Preferences
Cranberry beans are a powerhouse of nutrition, particularly in protein and fiber, which contribute to muscle maintenance, digestive health, and satiety. The relatively low-fat content makes them a heart-healthy choice, and their high fiber content aids in regulating blood sugar levels. These beans are also rich in essential minerals such as potassium, magnesium, and iron, supporting bone health, muscle function, and red blood cell production.
Because they are naturally low in fat and free from added sugars, cranberry beans fit well within a variety of dietary preferences, including:
- Vegetarian and Vegan diets, as a source of plant-based protein.
- Gluten-Free diets, offering a safe alternative to gluten-containing grains.
- Low-Sodium and Low-Fat diets, for individuals looking to manage blood pressure and cholesterol levels.
- Diabetic-friendly diets, due to their high fiber and low sugar content.
Culinary Uses
Canned cranberry beans are ready to use, making them a convenient addition to soups, stews, salads, and casseroles. They can also be blended into dips or purees, or tossed into pasta and grain dishes for added texture and nutrition. Their subtle, creamy flavor pairs well with both bold and mild seasonings, from garlic and onions to fresh herbs and spices.
Conclusion
Incorporating cranberry beans into your meals provides a nutritious boost, offering a rich source of protein, fiber, and essential vitamins and minerals. Whether you’re looking to create hearty vegetarian dishes or simply add a nutritious element to your meal planning, cranberry beans are a versatile, easy-to-use ingredient that supports a balanced and healthy diet.
