Recipes · Italian · Side Dishes
Fagioli all'Uccelletto
One serving has 373 kcal and 16 g protein, and at least a fifth of a woman's daily need of copper (89%), manganese (77%), folate (62%), iron (45%), magnesium (45%) and fiber (39%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (182 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Cannellini beans, dried
- 15 g Olive oil
- 4 g Garlic, raw
- 2 g Thyme, fresh
- 100 g Tomatoes, canned, crushed
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Soak the dried cannellini beans in plenty of cold water for at least 8 hours, then drain and rinse.
- Cover with fresh water, bring to a boil and boil hard for 10 minutes, then simmer for 45-60 minutes until tender; drain, keeping a little of the cooking water.
- Warm the olive oil in a pan and gently cook the garlic and whole sage leaves (fresh thyme also works well) for 1-2 minutes until fragrant but not coloured.
- Add the crushed tomatoes, salt and pepper, and simmer for 5 minutes.
- Stir in the cooked beans and a splash of their cooking water, and simmer gently for 12-15 minutes until the sauce has thickened and the beans have taken on its flavour.
- Serve warm as a side, drizzled with a little extra olive oil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 373 kcal | 18% |
| Carbohydrates | 45.4 g | |
| Water | 99.9 mL | |
| Fiber | 11.4 g | 39% |
| Protein | 16 g | 33% |
| Tryptophan | 0.18 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.23 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.81 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.79 g | |
| Histidine | 0.42 g | |
| Fat | 15.8 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 | 195 mg | 19% |
| Copper | 0.8 mg | 89% |
| Iron | 8.1 mg | 45% |
| Magnesium | 139 mg | 45% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 221 mg | 32% |
| Potassium | 1,401 mg | 30% |
| Selenium | 8.9 µg | 16% |
| Sodium | 391 mg | |
| Zinc | 2.6 mg | 32% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 247 µg | 62% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 53.6 mg | 13% |
| Vitamin A | 15.8 µg | 2% |
| Vitamin C | 13.7 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.5 mg | 24% |
| Vitamin K | 18.1 µg | 20% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.