Cranberry Beans: Uses, Benefits, Side Effects & More!
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Cranberry beans are also known as borlotti beans, they’re a kind of kidney bean. They have a light brown colour with purplish-pink spots, although, their pretty colour fades when cooked. They are well-loved for their creamy texture and slightly sweet, nutty taste.
Cranberry beans are originally from North and South America. They’ve become a part of different world cuisines now. First, they were grown in Colombia as a type of common bean called cargamanto. Over time, breeders created new types of cranberry beans in different places. These include Madeira, Borlotti, Tongues of Fire, Wren’s Egg, and Cacahuate beans. These beans are now popular in Italy, Portugal, Turkey, and Greece.
Did you know?
Cranberry Beans are legumes. Like other legumes, they also have a high protein content. One cup of cooked beans gives you about 15g of protein.
Cranberry beans also offer healthy carbohydrates. About 45 grams of carbohydrates per serving. Most of these carbohydrates are complex like starch and fiber. These are vital for long-lasting energy and better digestion.
If you’re looking for rich sources of fiber, cranberry beans stand out. They provide around 15g of dietary fiber in one cup. To put this into perspective, it’s about 60% of the daily intake for most adults. This high fiber content may help digestion, control blood sugar, and manage weight.
Cranberry beans are also low in fats. They contain less than 1g per cooked cup. By making these beans a part of your meals, you could improve and maintain heart health.
Below we have listed the nutrients of cranberry beans.
| Macronutrient | Amount (per 1 cooked cup of cranberry beans) |
| Protein | 15 grams |
| Carbohydrates | 45 grams |
| Fiber | 15 grams |
| Fat | <1 gram |
Cranberry beans are also packed with vital vitamins and minerals.
Though cranberry beans are not a prime source of vitamin A, they still provide some and we know how crucial vitamin A is for good vision, a strong immune response, and skin health.
The beans contain small amounts of vitamin C. This strong antioxidant may help the immune system and protect our cells from damage.
The beans offer an adequate amount of vitamin K too. Vitamin K helps our blood clot properly and keeps our bone health intact.
Folate or vitamin B9 is vital for brain function, forming red blood cells, and DNA creation. Taking a cup of cooked cranberry beans will provide around 100 micrograms or 25% of the daily intake.
We know that calcium builds strong teeth and bones and assists muscle and nerve function. Although not a top source, cranberry beans do offer around 40 milligrams per cooked cup.
Iron is vital for creating haemoglobin which helps transport oxygen in our bodies. These beans give about 3 milligrams of iron per one cooked cup. It’s around 17% of the daily intake for most adults.
Potassium holds key roles in maintaining fluid balance, muscle function, and nerve signaling. A cooked cup of these beans provides about 600 milligrams of potassium. It’s approximately 13% of the daily intake.
Zinc helps the immune system, repairs wounds, and assists cell growth. The beans provide a fair amount of zinc, about 1 milligram per cooked cup.
The table below shows the vitamins and minerals present.
| Nutrient | Amount (per 1 cooked cup of cranberry beans) | % Daily Value (based on 2000 calorie diet) |
| Vitamin A | No significant amount | N/A |
| Vitamin C | Small amount | N/A |
| Vitamin K | Moderate amount | N/A |
| Folate | 100 mcg | 25% |
| Calcium | 40 mg | 4% |
| Iron | 3 mg | 17% |
| Potassium | 600 mg | 13% |
| Zinc | 1 mg | N/A |
Now, with all these nutrients, cranberry beans are proposed to have potential health benefits . These are listed below.
The high fiber content in cranberry beans may help clean the digestive tract and function properly. Some studies have shown that it helps fight constipation and promotes regular bowel movements which may help avoid digestive issues like hemorrhoids, diverticulitis, and irritable bowel syndrome.
Beans may help our hearts in many ways. They lower bad cholesterol, reduce blood pressure, and decrease inflammation. Thanks to their low-fat and high-fiber content, they may aid in keeping cholesterol and weight levels in check. Plus, they have key nutrients such as potassium which may aid in managing blood pressure. More research is needed to confirm these benefits.
The complex carbohydrates and high fiber content may help regulate blood sugar levels, particularly useful for those with diabetes or insulin resistance. They slow down glucose absorption into the blood and support insulin sensitivity, aiding in blood sugar control. Further studies can corroborate these findings.
Finally, cranberry beans are both filling and low in calories, making them good for maintaining or losing weight. Their high fiber content keeps you full and content after a meal and could stop overeating, and help in portion control. In addition, the protein in the beans propels satiety and supports muscle growth, that may aid in weight management.
When working with dried cranberry beans, proper storage and preparation are vital for the best outcome.
It’s simple to store them. Keep the dried beans in a cool, dry place, out of sunlight. Use airtight containers or sealed bags to keep them fresh for up to a year.
Before cooking, soak the beans in water for several hours or overnight. This step is important because it rehydrates the beans which helps them cook evenly and become tender. Remember to use enough water as the beans will grow bigger during soaking.
After soaking, rinse and drain the beans thoroughly. This helps remove any dirt or unwanted stuff and ensures a clean, fresh taste when cooking.
There are several ways to cook cranberry beans and each method offers unique advantages.
It involves simmering the beans in water or broth until they are tender. You can easily monitor the cooking and ensure a delicious end product. Start by adding the soaked, rinsed, and drained beans to a pot. Add enough liquid to cover them by about two inches. Let them boil, then lower the heat and let simmer until tender, usually between one and three hours.
It’s an easy, hands-off method that gives you tender, flavourful beans. Combine the soaked beans with enough liquid to cover them by about an inch or two in the slow cooker. Cook on low heat for six to eight hours, or until the beans are soft and ready.
An Instant pot or a pressure cooker can notably reduce the cooking time for dried cranberry beans. To use this method, place the soaked, rinsed, and drained beans with enough liquid into the instant pot. Cook on high pressure for about 20 to 25 minutes. Then allow the pressure to release naturally to get the best texture in the cooked beans.
Cranberry beans are highly flexible and can be used in many dishes, varying from classic Italian meals to refreshing salads.
Pasta e fagioli is an Italian recipe that brings out the creamy texture and rich flavour of cranberry beans. You should try cooking the beans with garlic, tomatoes, and herbs, then add pasta and grated parmesan cheese for a comfort meal.
Mix cooked cranberry beans with vegetables like cucumber, red onion, and tomatoes. Add a flavourful parsley and dill vinaigrette to create a refreshing salad.
You can even include fresh cranberry beans in a creamy risotto for a pleasant main course. Accentuated by ingredients like tomato, garlic, rosemary, and sage, this tasty dish showcases how versatile cranberry beans can be in Italian fare.
For a heart-friendly side dish, mix cooked cranberry beans with escarole and crispy pancetta. Top it with breadcrumbs and parmesan cheese before broiling until golden brown.
Transform dried cranberry beans into a delightful vegetarian main dish. Cook them with caramelized onions, bell peppers, tomato sauce, sugar, mustard, vinegar, and spices. Then serve over polenta or toasted bread for a hearty meal.
In this soup, inspired by Italy, hefty chunks of prosciutto, bacon, and ham blend with tender cranberry beans, carrots, celery, and tomatoes to generate a rich broth. You can serve it hot with grated parmesan cheese and crusty garlic bread for a lip-smacking meal.
Make good use of your electric pressure cooker and make “drunken” cranberry beans. They’re flavoured with cumin, garlic, Mexican oregano, cilantro, and spicy picante sauce. This flavourful side dish is both easy to make and great for weekday dinners.
Unite cooked cranberry beans with crisp pork guanciale, onions, garlic, tomatoes, and rosemary to create a traditional Italian appetizer. After cooling, cut the mix into squares and pan-fry it to create a tasty party dish.
As stated earlier, cranberry beans have been turned into various types around the world, each showing unique characteristics and flavours.
Some kinds of cranberry beans include:
Cranberry beans thrive in warm, sunny climates and need well-drained soil with a pH level of 6.0 to 7.0. The plants should be spaced right to allow for good air circulation which can avoid disease issues.
Depending on the particular style, times to maturity can change, but generally, the beans’ pods are harvested when they’re full-sized and lively in colour. While the exact time will depend on the environment, typically beans are ready to pick from 60 to 90 days after seeding.
The delightful taste and creamy feel of cranberry beans make them perfect for many types of meals and ingredients.
The following flavour pairings can be tried.
The below-mentioned beans may be used as alternatives.
Pinto beans look like cranberry beans, with a mottled surface that turns brown when cooked. They have a mild, slightly sweet taste and can swap cranberry beans in most recipes.
While kidney beans are bigger and darker compared to cranberry beans, they offer a similar taste and texture. They can replace cranberry beans, especially in soups and stews.
As previously mentioned, Borlotti beans are a type of cranberry bean grown in Italy with a thicker skin. They taste and feel similar, making them a good replacement.
Cannellini beans, or white kidney beans, have a creamy feel and a mild, nutty taste that is similar to cranberry beans. They can replace cranberry beans in recipes, particularly in Italian dishes like pasta e fagioli.
Cranberry beans are attractive, full of nutritional benefits, and offer many culinary uses. By trying different cooking methods, ingredient matches, and recipe ideas, you may thoroughly enjoy these versatile and tasty beans.
Cranberry beans have a mildly sweet, nutty taste with a creamy texture. The distinct colour fades when cooked but the yummy taste and unique appeal remain.
While they share a similar look and mild, slightly sweet taste, pinto beans and cranberry beans are not identical. But they can often be swapped in recipes due to their similar taste and feel.
The name comes from the purplish-pink spots on the shell of the beans. These spots look like cranberries, hence the name. But, there’s no actual relation to the fruit.
Many beans can act as good replacements for cranberry beans, including pinto beans, kidney beans, borlotti beans, and cannellini beans. Each of these beans offers a similar taste and texture, making them flexible replacements for recipes that need cranberry beans.
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