If you're looking for a tasty way to include more beans in your diet, 1 oz of cranberry (Roman) beans is a great place to start. These mature seeds, cooked and boiled with salt, provide 39 calories per serving, making them a nutritious addition to any meal.
In addition to their low calorie count, cranberry beans are also high in protein and fiber, making them a great option for vegetarians or anyone looking to add more plant-based foods to their diet. They also contain several vitamins and minerals that are essential for good health.
In this article, we'll explore the nutritional benefits of cranberry beans, as well as some tips for preparing and using them in your meals.
Calories per serving
As mentioned earlier, 1 oz of cooked and boiled cranberry beans contains 39 calories. This makes them a great low-calorie option for anyone trying to lose weight or maintain a healthy diet. Additionally, the low calorie count means you can enjoy a larger portion size without feeling guilty, making them a satisfying and filling addition to any meal.
Protein content
One of the main benefits of cranberry beans is their high protein content. In fact, 1 oz of cooked and boiled cranberry beans contains approximately 2.7 grams of protein. Protein is an essential nutrient that is used by the body to build and repair tissues, and helps to keep you feeling full and satisfied after a meal. Including protein-rich foods like cranberry beans in your diet can help you to meet your daily protein needs without relying on meat or other animal products.
Carbohydrate content
Cranberry beans are a good source of complex carbohydrates, which are important for providing the body with energy. However, if you're following a low-carb or ketogenic diet, you may want to limit your intake of beans like cranberry beans due to their higher carb count. 1 oz of cooked and boiled cranberry beans contains approximately 7.1 grams of carbohydrates.
Fat content
Cranberry beans are a low-fat food, with just under 1 gram of fat per serving. This makes them a good option for anyone watching their fat intake, or looking to incorporate more lean protein sources into their diet.
Sodium content
If you're watching your sodium intake, you may want to be cautious when it comes to cooked cranberry beans. 1 oz of cooked and boiled cranberry beans contains approximately 87 milligrams of sodium, or just over 3% of the recommended daily limit. While this amount may not seem like a lot, it can add up quickly if you're consuming large portions of beans or other high-sodium foods throughout the day.
Fiber content
Cranberry beans are an excellent source of dietary fiber, with 1 oz of cooked and boiled beans containing approximately 4 grams of fiber. Fiber is important for maintaining healthy digestion, regulating blood sugar levels, and providing a feeling of fullness after a meal. Including high-fiber foods like cranberry beans in your diet can help you to meet your daily fiber needs and maintain optimal health.
Vitamin and mineral content
Cranberry beans are a good source of several essential vitamins and minerals, including iron, magnesium, and potassium. Iron is important for supporting healthy red blood cell production, while magnesium is essential for maintaining healthy bones, muscles, and nerves. Potassium is important for regulating blood pressure and preventing heart disease.
Health benefits
In addition to their high nutritional content, cranberry beans also offer several health benefits. For example, they can help to lower cholesterol levels, reduce the risk of heart disease, and improve digestion. Furthermore, the high fiber and protein content of cranberry beans can help to promote weight loss and reduce feelings of hunger and cravings.
Preparation suggestions
There are several ways to prepare cranberry beans, depending on your personal preference. They can be boiled and used in soups or stews, mashed and used as a vegetarian spread, or added to salads and grain bowls for an extra dose of protein and fiber. Before preparing cranberry beans, be sure to rinse them thoroughly and remove any debris or pebbles. You may also want to soak them overnight to help reduce cooking time and make them easier to digest.
Alternative uses
In addition to being a delicious and nutritious food, cranberry beans can also be used for a variety of other purposes. For example, they can be ground into flour and used as a gluten-free baking alternative, or sprouted and used as a healthy addition to salads or sandwiches. Furthermore, the versatility of cranberry beans means they can be used in both sweet and savory dishes, making them a great ingredient to experiment with in the kitchen.
Cranberry beans are a delicious and nutritious addition to any meal.
5 FAQs About Roman Cranberry Beans
1. What are Roman Cranberry Beans?
Roman Cranberry Beans, also known as Roman Beans, are a type of legume in the kidney bean family. They have a light pink color and are speckled with dark red markings.
2. What is the nutritional value of Roman Cranberry Beans?
One ounce (28 grams) of cooked Roman Cranberry Beans contains 39 calories, 7.1 grams of carbohydrates, 2.7 grams of protein, and only 0.1 grams of fat. They are also a good source of dietary fiber, iron, and potassium.
3. How do you cook Roman Cranberry Beans?
To cook Roman Cranberry Beans, first, sort and rinse the beans to remove any debris. Then, soak them overnight in enough water to cover the beans. Drain the soaking water and rinse the beans again. Place the beans in a pot and cover with fresh water. Bring to a boil and let simmer for 45 minutes to an hour, or until the beans are tender.
4. What are some ways to use Roman Cranberry Beans?
Roman Cranberry Beans can be used in a variety of dishes such as soups, stews, chili, salads, and dips. They are also a great addition to pasta dishes and can be mashed into a spread or dip similar to hummus.
5. Are there any health benefits to eating Roman Cranberry Beans?
Yes, there are many health benefits to eating Roman Cranberry Beans. They are a good source of dietary fiber, which can help promote digestive health and lower cholesterol levels. They are also rich in iron, which is important for red blood cell production and can help prevent anemia. Additionally, the potassium found in Roman Cranberry Beans can help regulate blood pressure and support heart health.