White Beans

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!