Roman Bean Salad

Roman Bean Salad is a hearty, rustic Italian salad featuring the distinctive, speckled Roman (or Borlotti) bean as its star. It's typically tossed with fresh vegetables like tomatoes, onions, and celery, dressed simply with high-quality olive oil and vinegar. This dish is a staple of Italian cucina povera, or 'poor kitchen,' celebrating simple, seasonal ingredients.

🍽️ Nutrition at a glance

This salad is a balanced, plant-based dish, offering a good mix of complex carbohydrates and plant protein with a moderate amount of healthy fats from olive oil. It is an excellent source of dietary fiber and provides key minerals like iron and potassium.

Nutrition breakdown

Calories	180 kcal
Protein	9 g
Carbs	24 g
Fat	6 g
Fiber	7 g
Sugar	4 g
Sodium	300 mg
Iron	3.5 mg
Potassium	480 mg
Magnesium	55 mg
Folate	120 mcg
Vitamin C	15 mg
Vitamin K	25 mcg
Manganese	0.8 mg
Phosphorus	140 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it embodies the Italian philosophy of making delicious, nourishing food from inexpensive, locally grown ingredients. Nutritionally, Roman beans are a type of legume that, when combined with the salad's vegetables, creates a complete protein profile.