PELZMANN SCARLET-RUNNER BEAN SALAD
Ingredients for the Scarlet-runner bean salad
- 150 g scarlet-runner beans
- 2 bay leaves
- 1 pinch of sugar
- 1 tbsp savory or 3 fresh sprigs
- 200 g tart apple
- 1 small green bell pepper
- 1 red onion
- 80 ml apple juice
- 30 ml Pelzmann apple vinegar
- 30 ml Styrian pumpkin seed oil
- Salt
- Pepper
Cooking Scarlet-Runner Beans:
Step-by-Step Guide
Soaking the Scarlet-Runner Beans
- Rinse the scarlet-runner beans thoroughly with cold water.
- Soak them in three times their volume of water overnight.
Cooking the Scarlet-runner Beans
- Bring the soaking water with sugar, bay leaves, and savory to a boil.
- Simmer over moderate heat for about 1.5 hours until tender.
- Drain and let cool.
Preparing the Scarlet Runner Bean Salad
- Peel the apple and cut it into 1 cm cubes.
- Remove the stem and seeds from the bell pepper and cut it into 2 cm long, approximately 3 mm wide strips.
- Peel the red onion, quarter it, and cut it into 3 mm wide strips.
- Mix apple juice, vinegar, pumpkin seed oil, salt, and pepper to make a marinade.
- Combine the scarlet runner beans with the apple cubes, onion strips, and bell pepper strips.
- Mix with the marinade.
Nutritional Information and Health Benefits of Scarlet Runner Beans
Estimated Total for the Dish:
- Calories: approx. 615-680 kcal
- Protein: approx. 13-15 g
- Carbohydrates: approx. 73-86 g
- Fiber: approx. 13-16 g
- Fat: approx. 31-32 g
Scarlet Runner Beans: A Protein-Packed Power Source for Muscle Building and Digestion
- High protein content: Good for muscle building and maintenance
- Rich in fiber: Supports digestion and a feeling of fullness
- Good source of iron: Important for blood formation
- Provides complex carbohydrates: For sustained energy
Overall Health Benefits of This Balanced Bean Dish
- High in fiber: Beneficial for gut health
- Low glycemic index: Helps maintain stable blood sugar levels
- Variety of plant compounds: Offers a range of health-promoting substances
- Low in calories: Can be incorporated into a weight-conscious diet
Frequently Asked Questions About Scarlet Runner Beans
What are scarlet runner beans and where do they come from?
Scarlet runner beans, also known as fire beans, are a type of bean originally from Central and South America. They have a distinctive dark red to purple color with black spots, giving them a beetle-like appearance. In Austria, particularly in Styria, they are a popular traditional food.
Are scarlet runner beans gluten-free?
Yes, scarlet runner beans are naturally gluten-free and thus suitable for people with celiac disease or gluten intolerance.
How long can cooked scarlet runner beans be stored?
Cooked scarlet runner beans can be stored in the refrigerator for up to 5 days. They also freeze well and can be kept for several months.
Can scarlet runner beans be used in vegetarian and vegan dishes?
Absolutely! Scarlet runner beans are an excellent ingredient for vegetarian and vegan dishes. They can be used as a meat substitute in many recipes and provide a good protein source for plant-based diets.
