Pilaki Cold Vegan

Borlotti bean pilaki

Name: Borlotti bean pilaki
Prep time: 200 min
Cook time: 55 min
Total time: 255 min
Yield: 6
Cuisine: Marmara
Ingredients: 400 g Borlotti beans, fresh or soaked; 2 pcs Onions; 2 pcs Carrots; 1 pcs Potato; 2 pcs Tomatoes; 6 cloves Garlic; 100 ml Olive oil; 1 dsp Sugar; 1 pcs Lemon; 25 g Parsley; 700 ml Water; 9 g Salt

A pilaki is eaten cold, and that is why there is sugar in it: perception of sweetness drops as food cools, so what tastes right hot tastes flat cold.

Pulses · Marmara · Vegan · Weekend batch · For guests · Seasonal

255 minTime

430Kcal / serving

2579Total kcal

Preparation: 20 min
Cooking: 55 min
Resting: 180 min
Difficulty: Needs attention
Cost: Very cheap
Season: Summer, Autumn

Where this dish comes from

Pilaki is a family of cold, olive-oil pulse dishes — beans, borlotti, chickpeas or mussels. Serving it cold is part of the recipe rather than a preference: taste receptors register sweet and salty less around 20 °C, so a pilaki tasted hot seems too sweet and lands correctly once cold. The carrot is there for the same reason: it gives its sugar to the liquid as it cooks.

Method

Before the heat goes on

Shell fresh borlotti; if using dried, soak overnight and discard the water.
Cut the vegetables into large dice: in a pilaki the vegetables stay visible.

You will need: A wide pan with a lid

Boil the beans thirty minutes in plain water, with NO salt and NO tomato.

Look for Soft, with the skins still intact.

Why The same pectin rule: acid and salt lock the skin. Borlotti have thinner skins than white beans, so thirty minutes is enough.

If it went wrong

Still firm: fifteen minutes more. Once the tomato is in, any firmness is permanent.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back

Too much starch. It will set into a rubbery gel once cool — add more liquid.
Soften the onion in the oil for eight minutes, add the carrot and potato for five.

Look for The carrot softening at the edges and the oil turning orange.

Why The carrot’s sugar dissolves into the oil and then the liquid, and half a pilaki’s sweetness comes from there; the spoon of sugar finishes the balance.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back

Maillard is running Amino acids have met reducing sugars. The crust, the roasted flavour and that smell all come from here. no way back
Add the boiled beans, the tomato, garlic, sugar, salt and water; cover and cook twenty-five minutes on a low flame.

Look for The liquid down by about a third and the sauce slightly thickened.

Why The garlic goes in as whole cloves: in twenty-five minutes it turns to a sweet paste and loses its bite entirely. Chopped, it would turn bitter in the same time.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back

Salt · 0.44% Low. Everything reads flat and nothing steps forward.
Take it off, squeeze the lemon, stir in the parsley and cool it uncovered for AT LEAST three hours, to below room temperature.

Look for Cooled, the sauce sits on a spoon and the oil forms a thin film on the surface.

Why A pilaki completes when cold: the oil partly sets and coats the pulses, and as the perception of sweetness falls the sugar lands where it should. Tasted hot it seems too sweet, and that is not a mistake but a dish that is not finished yet.

Salt · 0.42% Low. Everything reads flat and nothing steps forward.

What the model could follow

This recipe was run through the engine step by step — what goes in when, and at what temperature and for how long. The reactions above come from that run.

peak 140 °C · 248 minutes · engine 1.0.0 · confidence low

Servings

6

Ingredients

400 g Borlotti beans, fresh or soaked
2 pcs Onions
2 pcs Carrots
1 pcs Potato
2 pcs Tomatoes
6 cloves Garlic
100 ml Olive oil
1 dsp Sugar
1 pcs Lemon
25 g Parsley
700 ml Water
9 g Salt

What did you think

Who is eating

Everyone A baby under one Pregnant A child An athlete

We hold no safety rule for this group that a dish could break — training, or an age, does not make food dangerous. The thresholds below are about the person rather than about the dish.

Not about the dish — about the person

Protein in a day

0.83 g/kg

An adult Context established

Per day, 0.83 g for every kilogram of body weight — about 58 g a day for somebody of 70 kg. This is a floor: the amount that prevents a shortfall, not an optimum.

European Food Safety Authority, Dietary Reference Values for protein, 2012

Salt in a day

5 g 2000 mg

An adult Context established

Under 5 g of salt a day, which is under 2000 mg of sodium — just under a teaspoon. A label usually gives sodium, and the two are not the same number: salt is about 2.5 times the sodium.

World Health Organization, Salt reduction

What is done, and what is not: There is no calorie target here: daily energy need depends on age, body composition and training volume, and a figure written without them is a guess that looks certain. The protein calculation is offered because it rests on a sourced range and a single input. Supplements, and rapid weight cutting in weight-class sports, are conversations to have with a professional.

This choice is not stored anywhere.

Diets

Gluten-free Suitable as it is
Vegan Suitable as it is
Vegetarian Suitable as it is
Lactose-free Suitable as it is
Diabetes-friendly It depends Quickly digested starch. Cooling it builds resistant starch, and fat, protein, fibre or acid alongside it flattens the curve.

This verdict comes from the recipe\u2019s own ingredient list. The label on a packaged ingredient is always the last word.

Calculated nutrition

429.8 kcal
17.5 g Protein
56.8 g Carbohydrate
16.3 g Fat
19.4 g Fibre

Per serving, computed from raw weights as bought. Cooking drives water off and sometimes adds fat, and neither is accounted for.

composition figures unsourced · held in the system

After the heat goes off

Serving

Cold with plenty of parsley and lemon, and bread. Out of the fridge twenty minutes before: too cold and the oil sets and shuts the flavour down.

Keeping · 4 days

Four days in the fridge, and the second and third are the best.

Cooling and reheating

Not reheated: a pilaki is a cold dish.

Freezes

Three months; the potato loses a little texture and it does not show in the sauce.

What is left

Mashed onto bread or stirred through a salad.

For a child

Suitable from twelve months and usually liked for its sweetness. For 12–36 months crush the beans and lift their share before the salt. Suitable mashed for a baby from eight months.

If you have not got it

Borlotti beans (dry) → White beans (dry) White bean pilaki is the same recipe with the boiling at fifty minutes.

Where to go from here

Olive oil dishes The method this recipe rests on
Borlotti beans (dry) What it does in heat, water and acid
Bulb onion What it does in heat, water and acid
Tomato What it does in heat, water and acid
White bean salad Similar method, or something that sits on the same table
White beans Similar method, or something that sits on the same table
Green beans in olive oil Similar method, or something that sits on the same table
Vegan Other recipes that answer the same need
Weekend batch Other recipes that answer the same need
For guests Other recipes that answer the same need
Seasonal Other recipes that answer the same need

Taste profile

What it tastes like

No axis sits clearly above the average: a balanced recipe.

Sweet 24
Salty 7
Sour 17
Bitter 11
Umami 21
Heat 3
Richness 28
Aroma 49

This profile is computed rather than measured: the role-weighted average of its ingredients’ taste vectors, shifted by what the cooking does. The thin line is the database average on that axis.

Computed similarity