Flageolet / borlotti bean

Phaseolus vulgaris

legume

Seeds of the common bean, a plant from Mesoamerica, in all the varieties the catalogue does not list separately: flageolet, pale green right through the seed, coco, mottled borlotti. 100 g dry provide 23 g of protein and 15 g of fibre.

Origin

Mesoamerica and Andes

Season (United States)

all year round · grows in your region

Preparation

Like the red kidney bean, to a lesser degree: soak, discard the water, and bring to a real boil — undercooked, it contains a lectin that upsets the gut. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Saponins · Folates (B9) · Plant iron · Zinc · Potassium · Protein · Lysine · Phosphorus · Molybdenum · Choline · InositolIn small amounts, not counted Calcium · Copper · Tryptophan · PhytosterolsWhat slows things down Phytates · Purines

Did you know?

Native Americans sowed it with maize and squash, the “three sisters”: the maize is its stake, the squash covers the ground, and its roots fix nitrogen from the air for the other two.