In the year dedicated to vegetable, do not miss the beans on your table: good, but above all healthy, alone and in the classic combination with cereals.
CHOOSE IT THIS
"If you buy them fresh, check that the pod is intact and firm: shell them just before cooking to prevent the peel from hardening in contact with the air », advises Lorenzo Bazzana, manager of Fruit and Vegetables at Coldiretti. «In the pod, they are kept in the refrigerator, in the compartment for fruit and vegetables, for 2 or 3 days».
If you opt for those dried, remember that require soaking before cooking. If you buy them already cooked, rinse them before eating them to eliminate the storage water.
ALONE, THEY KEEP LOW GLUCOSE
Beans have an important content of Vitamins (especially C and B1), minerals (such as iron, calcium, potassium and phosphorus) and a good share of protein. They also contain carbohydrates, but nevertheless they are indicated for i diabetics: «Thanks to the abundance of fibers, especially water-soluble, which, in addition to regularizing the intestinal activity and giving satiety, reduce the speed of sugar absorption and the glycemic index ”, explains Dr. Anna D'Eugenio, nutritionist.
«The ideal is to consume them seasoned with extra virgin olive oil and associated with vegetables with a further hypoglycemic action, such as salad tomatoes and raw onion».
WITH PASTA, THEY STRENGTHEN YOU
«Associated with pasta, they are valuable in debilitated subjects, to which they provide a balanced amount of proteins, while with the rice they have the same energy effect but they weigh down the kidneys less, by virtue of the greater bioavailability of starches and the lower protein intake of this cereal ", concludes the doctor.
WITH OR WITHOUT SOAKING?
CANNELLINI di ATINA
PDO from the province of Frosinone, opaque white color and delicate taste. They are so tender that they don't need to be soaked before cooking. Excellent stewed.
FROM THE EYE
Creamy white in color, they have a characteristic black ring at the point of attachment of the pod to the seed. Sold dried, they are ideal in soup after a long soak.
One pound of raw beans provides 23,6 g of protein, 47,5 g of carbohydrates, 2 g of fat, 17,5 g of fiber, 1445 mg of potassium, 450 mg of phosphorus and 291 calories.