Today we will take flight with the baked beans, a typically Tuscan dish but much appreciated also throughout Italy in reality we do not really know why this dish is so called, since there is not even a shadow of “uccelletti”! But let's get to the point What are these infamous beans all "uccelletto (which in my part are also called beans in potacin)? this dish.
Video of the Recipe
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Identity Card of the Recipe
- 72 KCal Calories per serving
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Ingrediants
- 1 - 2 cloves of garlic
- Cannellini: 250 g of dried beans
- 2 tablespoons of extra virgin olive oil
- q.s. of pepper
- 400 g of peeled tomatoes or canned cherry tomatoes
- A few sage leaves
- q.s. of salt
Materials Needed
- Bowl
- Casserole with lid
- Wooden spoon
Preparation
Please note
To prepare this recipe we used dried cannellini beans. Like all dried legumes, cannellini beans also require prolonged soaking in cold water (about 12 hours). The beans must be rinsed from the soaking water to remove any anti-nutritional elements (phytates): after which, it is possible to proceed with cooking.
The traditional recipe calls for boiling the beans in unsalted water for 90 minutes and then flavoring them with the sauce. Here we propose another version to fully benefit from the nutrients of beans.- Pour a couple of tablespoons of extra virgin olive oil in a saucepan; flavor the oil with a clove of garlic.
- Pour in the peeled tomatoes and cook for 5 minutes, stirring often.
- At this point, add the previously soaked cannellini beans, adding a few ladles of hot water: cook over a very low heat for an hour and a half, or until the beans have softened. If necessary, add more hot water or vegetable broth during cooking.
- A few minutes before turning off the heat, season with salt and pepper, and add the fresh sage leaves.
Why combine sage at this stage?
The active ingredients of sage are thermolabile (sensitive to heat): a prolonged cooking would risk covering the aroma of the sage. To preserve its aroma, it is therefore advisable to add the sage at the end of cooking.- Serve the steaming beans all "bird", perhaps accompanied by wholemeal bread.
Alice's comment - PersonalCooker
And as promised, I reveal the probable reason why this dish was so baptized. The birds are not even seen with a telescope, but the dish still bears their name because sage, tomato and garlic are the very same ingredients that were used in the past to flavor roast birds. According to other sources, in the past it was roast birds are usually served with a side of beans.Nutritional values and Health Comment on the recipe
Beans all "uccelletto" are a preparation that can be used both as a side dish (very caloric), and as a first course (low caloric). They mainly provide carbohydrates, but proteins also play a fairly important role; fats are scarce. Cholesterol it is absent while the fibers are very abundant. Beans All "uccelletto" are recommended in any diet, taking care to respect intestinal susceptibility to dietary fiber. The average portion as a first course is about 300g (210kcal); as a side dish about 100-150g (70-140kcal).
