White Beans
White Beans
White Beans
White Beans
White Beans
White Beans
White Beans
White Beans
White Beans
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White Beans

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Rs. 140.00
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Rs. 140.00
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Rs. 82.00
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White Beans Overview

White Beans, also known as navy beans or cannellini beans, are small, oval-shaped legumes that are rich in flavor and nutritional benefits. They have a creamy texture and are commonly used in soups, salads, and various dishes. White beans are known for their high protein content and are a fantastic meat substitute, making them an excellent addition to vegetarian diets.

Nutritional Value of White Beans (per 100g):

  • Calories: 140 kcal
  • Carbohydrates: 25 g
  • Dietary Fiber: 6.4 g
  • Protein: 9 g
  • Fat: 0.6 g
  • Vitamin C: 0.6 mg
  • Calcium: 69 mg
  • Iron: 2.1 mg
  • Potassium: 561 mg

Health Benefits of White Beans:

  1. High in Protein: Great source of plant-based protein, beneficial for muscle building and repair.
  2. Rich in Fiber: Helps in digestion, regulates blood sugar levels, and aids in weight management.
  3. Heart Health: Contain antioxidants and potassium, which support cardiovascular health and help lower blood pressure.
  4. Supports Bone Health: Good source of calcium and magnesium, essential for maintaining strong bones.
  5. Improves Digestive Health: High fiber content promotes a healthy gut and prevents constipation.

How to Eat White Beans:

  • Cooked: Add them to soups, stews, and casseroles.
  • Salads: Mix them with vegetables for a hearty salad.
  • Pureed: Blend into dips or spreads.
  • Snacks: Roasted white beans make a crunchy, nutritious snack.

Recipes Using White Beans

Indian Recipes

1. White Bean Curry
  • Ingredients:
    • White beans: 1 cup, soaked overnight and drained
    • Onion: 1 medium, chopped
    • Tomato: 1 medium, chopped
    • Ginger-garlic paste: 1 tbsp
    • Turmeric powder: 1/2 tsp
    • Garam masala: 1 tsp
    • Salt: to taste
    • Oil: 2 tbsp
  • Method:
    1. Heat oil in a pan; add chopped onions and sauté until golden brown.
    2. Add ginger-garlic paste, turmeric, and chopped tomatoes; cook until tomatoes soften.
    3. Add soaked white beans and enough water to cover; pressure cook until soft (about 15-20 minutes).
    4. Stir in garam masala and salt; simmer for 5 minutes before serving.
2. White Bean Salad
  • Ingredients:
    • Cooked white beans: 1 cup
    • Cucumber: 1 medium, diced
    • Tomato: 1 medium, diced
    • Lemon juice: 2 tbsp
    • Olive oil: 1 tbsp
    • Salt and pepper: to taste
  • Method:
    1. In a bowl, combine cooked white beans, cucumber, and tomato.
    2. Drizzle with lemon juice and olive oil; season with salt and pepper.
    3. Toss well and serve chilled.
3. White Bean and Spinach Curry
  • Ingredients:
    • White beans: 1 cup, soaked and drained
    • Spinach: 2 cups, chopped
    • Onion: 1 medium, chopped
    • Tomato: 1, chopped
    • Cumin seeds: 1 tsp
    • Turmeric powder: 1/2 tsp
    • Salt: to taste
    • Oil: 2 tbsp
  • Method:
    1. Heat oil in a pan; add cumin seeds and let them splutter.
    2. Add chopped onions and sauté until golden.
    3. Add chopped tomatoes, turmeric, and salt; cook until tomatoes soften.
    4. Stir in soaked white beans and enough water to cover; pressure cook until soft.
    5. Add chopped spinach and simmer until wilted; serve hot.
4. White Bean Porridge (Daal)
  • Ingredients:
    • White beans: 1 cup, soaked and drained
    • Ginger: 1-inch piece, grated
    • Turmeric powder: 1/2 tsp
    • Salt: to taste
    • Water: 3 cups
    • Ghee or oil: 1 tbsp
  • Method:
    1. In a pot, combine soaked white beans, ginger, turmeric, salt, and water.
    2. Cook on medium heat until beans are soft (about 30-40 minutes).
    3. Serve hot with rice or roti.
5. Spicy White Bean Tikki (Fritters)
  • Ingredients:
    • Cooked white beans: 1 cup, mashed
    • Potato: 1 medium, boiled and mashed
    • Green chili: 1, finely chopped
    • Coriander leaves: 1/4 cup, chopped
    • Garam masala: 1 tsp
    • Salt: to taste
    • Oil: for frying
  • Method:
    1. In a bowl, combine mashed beans, potato, green chili, coriander, garam masala, and salt.
    2. Shape into small patties.
    3. Heat oil in a pan; fry the patties until golden brown on both sides.
    4. Serve with chutney or sauce.

Non-Indian Recipes

1. White Bean Soup
  • Ingredients:
    • White beans: 1 cup, soaked overnight and drained
    • Onion: 1 medium, chopped
    • Carrot: 1 medium, diced
    • Celery: 1 stalk, diced
    • Garlic: 2 cloves, minced
    • Vegetable broth: 4 cups
    • Thyme: 1 tsp
    • Olive oil: 2 tbsp
    • Salt and pepper: to taste
  • Method:
    1. Heat olive oil in a pot; add onions, carrots, and celery; sauté until soft.
    2. Add garlic and cook for an additional minute.
    3. Stir in soaked white beans, broth, thyme, salt, and pepper.
    4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until beans are tender.
2. White Bean Hummus
  • Ingredients:
    • Cooked white beans: 1 cup
    • Tahini: 2 tbsp
    • Lemon juice: 2 tbsp
    • Garlic: 1 clove
    • Olive oil: 2 tbsp
    • Salt: to taste
  • Method:
    1. In a blender, combine all ingredients; blend until smooth.
    2. Adjust seasoning to taste and serve with pita or veggies.
3. White Bean Chili
  • Ingredients:
    • White beans: 2 cups, cooked
    • Onion: 1 medium, chopped
    • Bell pepper: 1, chopped
    • Garlic: 2 cloves, minced
    • Vegetable broth: 2 cups
    • Chili powder: 2 tbsp
    • Cumin: 1 tsp
    • Olive oil: 2 tbsp
    • Salt and pepper: to taste
  • Method:
    1. Heat olive oil in a pot; add onion and bell pepper; sauté until soft.
    2. Add garlic, chili powder, cumin, and cook for an additional minute.
    3. Stir in cooked white beans and broth; simmer for 20 minutes.
4. Pasta with White Beans and Spinach
  • Ingredients:
    • Pasta: 250g (e.g., spaghetti or penne)
    • White beans: 1 cup, cooked
    • Spinach: 2 cups, fresh
    • Garlic: 2 cloves, minced
    • Olive oil: 2 tbsp
    • Lemon juice: 1 tbsp
    • Salt and pepper: to taste
  • Method:
    1. Cook pasta according to package instructions; drain and set aside.
    2. In a pan, heat olive oil; add garlic and sauté until fragrant.
    3. Add spinach and cook until wilted; stir in cooked white beans and pasta.
    4. Drizzle with lemon juice; season with salt and pepper before serving.
5. Roasted White Beans
  • Ingredients:
    • White beans: 2 cups, cooked
    • Olive oil: 2 tbsp
    • Garlic powder: 1 tsp
    • Paprika: 1 tsp
    • Salt: to taste
  • Method:
    1. Preheat the oven to 200°C (400°F).
    2. Toss cooked white beans with olive oil, garlic powder, paprika, and salt.
    3. Spread on a baking sheet and roast for 20-25 minutes until crispy.

White beans are a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!