Legumes are simple foods packed with protein and can stand in for meat in many different dishes. The value of legumes has been known for centuries, dating back to the time of the Ancient Romans. Monasteries cultivated and preserved many of the varieties of beans that we have today.
Legumes continue to be a pantry staple in Italy and throughout the Mediterranean, providing ample reason to explore their benefits and how they can be incorporated into your diet. Let’s look at eight unique kinds and what they provide.
Black-Eyed Peas
Black-eyed peas are small, round, and white, and have a noticeable black spot on them. They have a robust flavor and a dense meaty texture. This legume holds up well in recipes that require longer cooking times. Although black-eyed peas are somewhat uncommon in Italy, they are favored in certain parts of the country. They often make an appearance in cuisine created in Southern Italy, where they’re used in soups and salads. Their distinctive taste and texture are a welcome addition to a range of dishes.
Borlotti Beans
You may also hear these referred to as cranberry beans. They are a tan color with red streaks, and have a lovely, nutty flavor and creamy nature. Borlotti beans are used in classic Italian recipes such as pasta and bean soup. In addition, this legume is a critical ingredient in the traditional pisarei e fasò, where they’re combined with gnocchi and a pureed tomato sauce for a delightful dish that is enjoyed throughout Italy.
Broad Beans
In Sicily you’ll see broad beans used in a host of original Italian recipes. For instance, maccu di favi is a popular broad bean soup that is thick and rich. It’s typically made using dried broad beans, garlic, herbs, and olive oil. Expect the herbs to be grown locally and the soup adorned with bread croutons. Another name for this slightly sweet, buttery legume is fava beans.
Cannellini Beans
Cannellini beans also go by the name white kidney beans due to their shape. These tiny, white, meaty beans are one of the legumes most frequently used in Italian cuisine. Since they maintain their structural integrity during the cooking process, they are excellent ingredients for chili, soups, and stews. Their creaminess and mild nutty taste make them an important ingredient in various soups, like ribollita from Tuscany or Italian minestrone.
Chickpeas
This legume has a wide appeal in many countries. When it comes to Italy, chickpeas are a necessary part of cuisine in the Liguria region. You can find them in soups like mesciua and zimino Genovese. The former is a simple soup made with cereal, while zimino Genovese relies on a mixture of vegetables and tomato purée, in addition to chickpeas. These beans may be mashed with herbs to make fried meatballs, used in place of flour for pancakes or fritters, or be eaten raw in a salad.
Lentils
Lentils are highly adaptable to a range of different recipes. For hundreds of years, they’ve been a key ingredient used throughout Italy. This is particularly the case in regions like Tuscany and Umbria. In fact, if you are ever in Italy in the spring or early summer, Castelluccio di Norcia has beautiful meadows of flowering lentil plants. When harvested, this legume will usually be brown, green, or red. It’s added to salads, soups and stews. In addition to local herbs and tomatoes, it’s the main ingredient in a warm, satisfying soup that originates in the Umbrian region.
Lupini Beans
Lupini beans are a lesser-known legume that don’t appear as often as some others in Italian cuisine. Having said that, they’ve been in the country’s kitchens for quite a long time. Lupini beans are commonly prepared as an appetizer. They are first soaked and then boiled to take away some of their bitter taste.
Tuscan Beans
Tuscan beans include a number of distinct types of legumes grown in this region of Italy. In Tuscany, you’re likely to find cannellini beans or other locally available types in customary fare such as fagioli all’uccelletto, which combines garlic, olive oil, tomato and sage into a tasty dish. The common feature of Tuscan legumes is that they all have a distinctly delicate flavor, a fleshy texture, and thin skin. They’re enjoyable when incorporated into a recipe or just eaten plain, boiled with a sprinkle of extra-virgin olive oil.
Conclusion Legumes offer an abundance of benefits and are rich in fiber, minerals, protein, and vitamins. They’re an essential component of the Mediterranean diet, a testament to their value for healthy eating.