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Fagioli all'Uccelletto (Tuscan Beans with Tomato and Sage)

Name: Fagioli all'Uccelletto (Tuscan Beans with Tomato and Sage)
Total time: 45 min
Cuisine: Italian
Ingredients: 500 g cooked cannellini beans, with a little of their cooking liquid; 500 g peeled tomatoes (pelati); 4–5 tbsp extra virgin olive oil, plus a drizzle to finish; 2 garlic cloves, germ removed, finely chopped; fresh sage, a good sprig; salt, to taste; black pepper, plenty

Fagioli all'uccelletto

Watch how it’s made · 6:29

Video by IlBoccaTV - Cucina toscana e italiana in vernacolo on YouTube, in Italian · Open on YouTube

45 minServes 5294 kcal a serve

Vegan
Gluten-free ingredients
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

8 g fibre, 11 g plant protein and 25 g net carbs a serve: cannellini beans simmered in tomato with garlic, sage and olive oil; a good source of iron and folate.

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Ingredients 7

500 g cooked cannellini beans, with a little of their cooking liquid
500 g peeled tomatoes (pelati)
4–5 tbsp extra virgin olive oil, plus a drizzle to finish
2 garlic cloves, germ removed, finely chopped
fresh sage, a good sprig
salt, to taste
black pepper, plenty

Method

The cook speaks Italian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

If you start from dried beans, cook them in at least 4 times their weight of water with 2–3 garlic cloves and a little sage, barely trembling (never boiling) with the lid ajar, for about 2 hours. Salt only at the end. 1:40
Pour the oil into a tall pan and heat it. Peel the garlic, remove the green germ and chop it very finely. 2:37
Add the garlic to the hot oil, then the peeled tomatoes and a splash of water; keep a lid handy as it spits. 2:56
Crush the tomatoes, bring to the boil over high heat, then cook over medium heat for 15–20 minutes, until they break down and the oil turns red. 3:17
Add the beans with a little of their cooking liquid, bring back to the boil, then add the sage, salt (the beans are unsalted) and plenty of pepper. 3:54
Cook uncovered over gentle heat for 15–20 minutes more, until the beans turn reddish and the liquid has cooked away; keep the heat low so they don't turn to mush. 4:34
Taste for salt, finish with a little pepper and a drizzle of olive oil, and serve. 5:26

Tip. The cook says it serves 4–5; we use 5 as a side. In Tuscany it often comes with grilled sausages (salsicce e fagioli); it also goes well with roast chicken or eggs. 500 g cooked beans is about 220 g dried, or two drained cans.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy294 kcal1,230 kJ

Protein11 g23% of a day

Fibre8.3 g30% of a day

Carbohydrate33 g25 g net · 4.3 g sugars12% of a day

Fat14 g2 g saturated18% of a day

Sodium520 mg23% of a day

Where the energy comes from one serve

Net carbs 37%
Protein 16%
Fat 47%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Iron High29%

5.1 mg a serve, mostly from cannellini beans (72%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E High26%

4 mg a serve, mostly from virgin olive oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate High24%

94 µg a serve, mostly from cannellini beans (86%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source19%

79 mg a serve, mostly from cannellini beans (80%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source18%

860 mg a serve, mostly from cannellini beans (65%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Zinc Source16%

1.7 mg a serve, mostly from cannellini beans (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K Source14%

17 µg a serve, mostly from virgin olive oil (47%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 Source13%

0.2 mg a serve, mostly from tomatoes (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 Source13%

0.2 g a serve, mostly from virgin olive oil (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin C Source11%

9.9 mg a serve, mostly from tomatoes (95%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium Source10%

127 mg a serve, mostly from cannellini beans (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

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Selenium4%

2.2 µg a serve, mostly from cannellini beans (60%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A2%

22 µg a serve, mostly from tomatoes (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by IlBoccaTV - Cucina toscana e italiana in vernacolo; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.