Borlotti Bean Salad with herbs and vinaigrette
Borlotti Bean Salad with herbs and vinaigrette is a refreshing, hearty salad originating from Italy, particularly popular in regions like Puglia. It features creamy, speckled borlotti beans tossed with a vibrant mix of fresh herbs—such as parsley, basil, and mint—and a zesty vinaigrette made from olive oil, lemon juice, or red wine vinegar.
🍽️ Nutrition at a glance
This dish is a balanced source of plant-based protein and complex carbohydrates, with healthy fats coming from the olive oil-based vinaigrette. It's rich in fiber, folate, and minerals like iron and magnesium, typically offering around 250-350 calories per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 7 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 500 mg |
| Iron | 3.5 mg |
| Folate | 180 mcg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Zinc | 1.8 mg |
| Vitamin K | 30 mcg |
| Vitamin C | 8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Borlotti beans, also known as cranberry beans, are a staple in Mediterranean cuisine, celebrated for their ability to absorb flavors while maintaining a satisfying, meaty texture. Nutritionally, this salad is a standout for combining slow-digesting carbs with protein, making it an excellent choice for sustained energy.
