About White Beans
These are one of the many varieties of common beans domesticated in North and South America. Several types exist, though the most common are cannellini beans, which are also called white kidney beans. Tender, with an earthy, nutty flavour, they make a great addition to soups, stews, chilis, and other dishes.
Although cannellini beans are the most common kind of white bean, a few others are worth mentioning. Navy beans, also called pea beans, are small, oval-shaped white beans. They’re a little milder in flavour and most commonly used for baked beans and certain soups. Great Northern beans are smaller than cannellini beans but larger than navy beans. Known for their delicate, nutty flavor, they’re usually added to casseroles and soups.
As all they are similar in flavour, you can use them interchangeably in recipes.
Nutrients in white beans
White beans are a nutritional powerhouse, as they’re packed with fibre and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.
A 1-cup (170-gram) serving of cooked white beans provides :
- Calories: 242
- Protein: 17 grams
- Fat: 0.6 grams
- Carbs: 44 grams
- Fiber: 11 grams
- Copper: 55% of the Daily Value (DV)
- Folate: 36% of the DV
- Iron: 36% of the DV
- Potassium: 21% of the DV
- Thiamine: 17% of the DV
- Phosphorus: 28% of the DV
- Magnesium: 26% of the DV
- Zinc: 22% of the DV
- Calcium: 16% of the DV
- Vitamin B6: 12% of the DV
- Riboflavin: 6% of the DV
- Selenium: 4% of the DV
White beans are particularly rich in copper, folate, and iron. Copper primarily aids energy production and iron metabolism, while folate is utilized in DNA synthesis. Iron has numerous important functions, including producing hemoglobin, which transports oxygen throughout your body. What’s more, white beans are high in polyphenol antioxidants, which combat oxidative stress in your body.
- 1 ¼ cup dry white beans
- ½ cup Morocco Gold extra virgin olive oil
- 1 red bell pepper chopped in small pieces
- 1 green bell pepper chopped in small pieces
- 1 onion grated
- 1 garlic clove sliced
- 7-8 cherry tomatoes halved
- 1 tablespoon oregano
- 1 teaspoon tomato paste diluted with 1/4 cup of water
- Ground Pepper
- Salt to taste
- Soak beans overnight.
- Rinse and simmer beans for about 30 minutes until soft but not mushy, drain and set aside.
- Preheat oven to 350 F (180 C).
- Chop vegetables and then in a large bowl mix the peppers, grated onion, garlic, beans, extra virgin olive oil, tomato paste mixture, oregano, and pepper. Mix gently as to not break the beans.
- Add the halved cherry tomatoes and mix gently.
- Pour into casserole dish.
- Add ¼ cup hot water to the dish pouring it in a corner and tilting the dish so that the water spreads (do not pour over as this will wash off the olive oil).
- Cover with aluminum foil and roast for about 1 hour until peppers are soft.
- Remove foil and roast for about 10 minutes if you want some browning. Be careful not to leave it uncovered too long, otherwise the beans will dry out.
- Remove from oven, let it cool and add thick salt as needed.
- Serve plain or with feta cheese.