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Fresh borlotti bean salad Calories
High in protein and fiber, low fat, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Fresh borlotti bean salad Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
17.5g
· 66%
Protein
6.7g
· 25%
Fat
1.1g
· 9%
Fiber
6.2g
Fresh borlotti bean salad Vitamins & Minerals
Vitamins
Vitamin C
16mg · 18% DV
Folate
65µg · 16% DV
B1
0.13mg · 11% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
Potassium ⭐
340mg · 10% DV
Magnesium
38mg · 9% DV
Fresh borlotti bean salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh borlotti bean salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh borlotti bean salad Contain Allergens?
No known major allergens
Which Diets Is Fresh borlotti bean salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh borlotti bean salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh borlotti bean salad
Fresh borlotti bean salad — Frequently Asked Questions
How is fresh borlotti bean salad prepared?
Fresh borlotti beans are trimmed and boiled until tender, then cooled. They are commonly tossed with olive oil, lemon juice, garlic, and optional tomato or onion.
How can I keep fresh borlotti beans bright green when cooking them?
Add them to boiling water and avoid overcooking. Briefly cooling the cooked beans in ice water helps preserve their colour and firmer texture.
Why can fresh borlotti bean salad taste bitter or astringent?
Overmature or older beans may have a tougher, more astringent flavour. Choosing very fresh beans, trimming them well, and not overboiling them helps prevent this.
Can fresh borlotti bean salad be made ahead?
Yes, the beans can be cooked a day ahead. For the best texture, add salt, lemon juice, and olive oil close to serving time.
How long does fresh borlotti bean salad keep in the fridge?
Store it in an airtight container and use it within about 2–3 days. Discard it if it develops an off smell, excessive liquid, or a slippery texture.
Can fresh borlotti bean salad be frozen?
Plain cooked fresh beans can be frozen and later used in salad. Freezing a dressed salad is not ideal because the vegetables soften and release water after thawing.
What goes well with fresh borlotti bean salad?
It pairs well with grilled fish, chicken, meatballs, or yoghurt-based mezze. Its lemony dressing also complements seafood and olive-oil vegetable dishes.
Can yoghurt be added to fresh borlotti bean salad?
Yes; garlic yoghurt creates a creamier, more substantial version. Use lemon more sparingly in a yoghurt dressing to avoid an overly sharp or split sauce.
Is fresh borlotti bean salad better before or after exercise?
On its own, it can work as a light meal before exercise. After training, pair it with another protein source such as eggs, yoghurt, cheese, chicken, or fish to make a more recovery-focused meal.
Does fresh borlotti bean salad cause gas?
Like other legumes, it can cause gas or bloating in some people, although fresh beans may be easier to tolerate than many dried pulses. Thorough cooking, smaller initial servings, and eating slowly may help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.