Side dish of borlotti beans and pumpkin with onions: a fantastic and quick side dish to prepare, I would also say tasty with oven-cooked Delica pumpkin. I have described this dish as a side dish, but in reality, it could easily replace a main or first course thanks to the presence of beans, one of the richest plant-based foods in proteins, calcium, phosphorus, and iron, many minerals and vitamins, not to mention the starch in dried ones, a true source of energy. Surely a discouraging reason that dissuades us from using dried ones is the long soaking and cooking times. But technology helps us: we all know the pressure cooker and the 90-minute boiling time is reduced to 35 minutes, which is not insignificant. As for soaking, just remember to soak them in cold water in the evening. In this regard, I would like to reveal a secret to make legumes more digestible: leave them to soak for several hours, frequently changing the water, this will prevent fermentation and with slower and prolonged cooking, you will eliminate some undesirable substances. In this case, the beans will be more digestible.
- Difficulty: Very Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2
- Cooking methods: Oven, Microwave
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 223.49 (Kcal)
- Carbohydrates 20.77 (g) of which sugars 5.06 (g)
- Proteins 5.48 (g)
- Fat 14.14 (g) of which saturated 2.05 (g)of which unsaturated 0.02 (g)
- Fibers 5.79 (g)
- Sodium 1,329.32 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients to prepare the side dish of borlotti beans and pumpkin
- 6 oz borlotti beans
- 6.3 oz Delica pumpkin
- 3.2 oz Tropea red onion
- 1.8 tbsp lemon juice
- 2.1 tbsp extra virgin olive oil
- 1 tsp fine salt
- 2 sprigs parsley
- A few leaves thyme
Tools to prepare the side dish of borlotti beans and pumpkin
- Baking Tray
- Parchment Paper
- Lemon Squeezer
- Bowl
- Wooden Spoon
Steps to prepare the side dish
Cut the pumpkin and clean it from seeds and peel (which I usually leave), prepare it all into small cubes, cook a portion, I will need 180 grams, and the rest I put in plastic bags and freeze for other times and preparations.
Season the pumpkin with salt and extra virgin olive oil, fennel seeds, and fresh thyme. Bake at 375°F for 15 minutes.
In the meantime, slice the onion with a mandolin and leave it in cold water until ready to use, frequently changing the water.
Always season the onions as soon as you take them out of the water with lemon juice and freshly ground black pepper, salt, and extra virgin olive oil.
I used jarred borlotti beans, rinsed and drained.
I added the onion.
and mixed the ingredients together to allow them to absorb the flavors well.
Here is the side dish ready.
FAQ (Questions and Answers)
How long do boiled beans keep in the fridge?
Like all legumes, beans should be well-drained and cooled to room temperature. In this way, they keep in the refrigerator for 5 to 6 days.
Can beans be frozen?
Yes, of course, after they have been well-drained and cooled to room temperature, and placed in a pre-portioned bag, you can put them in the freezer for about 5 or 6 months.
