Cranberry beans are one of the most nutrient-dense vegetables available, packed with essential vitamins and minerals that promote optimal health. With 1520 mg of potassium per 100 grams, they are the most potassium-rich vegetable, making them an excellent choice for people looking to increase their potassium intake.
In addition to their high potassium content, cranberry beans are also rich in protein, calcium, iron, and B vitamins.
Every 100 grams of cranberry beans contains 23.1 grams of protein, 1.3 grams of fat, 56.9 grams of carbohydrates, 76 mg of calcium, 410 mg of phosphorus, 1520 mg of potassium, 42 mg of iron, 193.5 mg of magnesium, and only 0.8 mg of sodium.
With more than seven times the calcium content and four times the iron content of chicken, cranberry beans are a rare high-potassium, high-magnesium, and low-sodium food.
Since iron is an important element in the production of red blood cells, eating cranberry beans can help supplement iron and effectively prevent anemia. Cranberry beans also contain a considerable amount of magnesium, with 193.5 mg of magnesium per 100 grams.
With only 0.8 mg of sodium, cranberry beans are a nutritious food option that can support a healthy diet.
Cranberry beans with olive oil are a versatile and refreshing dish that can be served as an appetizer, side dish, or main meal, especially in the summer. The dish is easy to make, and you will fall in love with it.
To make cranberry beans with olive oil, you will need
500g of cranberry beans
1/2 cup of olive oil
1 chopped onion
1 diced potato
1 diced carrot
2 grated tomatoes
1/2 tablespoon of tomato paste
1 teaspoon of sugar
4-5 cloves of garlic
1. Soak the cranberry beans in water for 6-8 hours, then put them in a pot of water and boil them for about 10 minutes.
2. Drain the water and set it aside.
3. In a separate pot, boil the chopped onion in 1/4 cup of water until it softens, then add the olive oil, tomato paste, grated tomatoes, diced potato, and diced carrot.
4. Stir for about 2 minutes, then add the sugar, salt, and 1 cup of hot water.
5. Cook for about 5 minutes until the vegetables are tender.
6. Add the cooked cranberry beans to the pot, and control the water level to exceed the beans a little bit. If the water level is too low, add some hot water.
7. Place the whole cloves of garlic on the sides of the pan, cover the pot, and cook for another 15 minutes.
If you do not want your dish to be too watery, you can cook the cranberry beans in olive oil until the water evaporates.
Enjoy your cranberry beans with olive oil, and good luck!
