Recipes · Turkish · Side Dishes
Barbunya Pilaki (Borlotti Beans in Olive Oil)
One serving has 382 kcal and 14 g protein, and at least a fifth of a woman's daily need of folate (81%), copper (60%), fiber (52%), vitamin A (49%), thiamin (42%) and manganese (40%). Ready in 140 minutes.
- Preparation: 70 min
- Cooking: 70 min
- Makes: 1 serving (347 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Borlotti beans, dried
- 40 g Carrots, raw
- 40 g Potatoes, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 10 g Tomato paste
- 15 g Olive oil
- 2 g Sugar
- 5 g Lemon juice
- 1 g Salt
- 150 g Water
Method
- Soak the dried borlotti beans overnight, or quick-soak by boiling 10 minutes then letting stand off the heat for 1 hour; drain.
- Boil the beans in fresh water for 45-50 minutes until tender; drain.
- Heat the olive oil in a pot and cook the sliced onion, carrot and garlic for 5-6 minutes until softened.
- Stir in the tomato paste and cook 1 minute, then add the diced potato, the cooked beans, sugar, salt and the water.
- Cover and simmer 20-25 minutes until the potato is tender and the sauce has thickened.
- Stir in the lemon juice and let cool to room temperature before serving, as is traditional for pilaki dishes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 382 kcal | 18% |
| Carbohydrates | 49.2 g | |
| Water | 264 mL | |
| Fiber | 15.3 g | 52% |
| Protein | 13.7 g | 29% |
| Tryptophan | 0.16 g | |
| Threonine | 0.61 g | |
| Isoleucine | 0.59 g | |
| Leucine | 1 g | |
| Lysine | 0.91 g | |
| Methionine | 0.2 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.37 g | |
| Valine | 0.7 g | |
| Histidine | 0.37 g | |
| Fat | 15.9 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.54 mg | 60% |
| Iron | 3.5 mg | 19% |
| Magnesium | 102 mg | 33% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 246 mg | 35% |
| Potassium | 1,131 mg | 24% |
| Selenium | 7.8 µg | 14% |
| Sodium | 435 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 324 µg | 81% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.3 mg | 4% |
| Vitamin A | 342 µg | 49% |
| Vitamin C | 17.8 mg | 24% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 16.4 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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