Cannellini White Beans
Phaseolus vulgarisClinical Encyclopedia
Cannellini White Beans provides 127 kcal, 8.5g of protein, 22.8g of carbohydrates, and 6.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Cannellini white beans are a nutritious legume known for their creamy texture and mild flavor. They are rich in protein, fiber, and essential nutrients, making them a great addition to a balanced diet.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak dried beans overnight and cook them until tender. They can be added to soups, salads, or pureed for dips.
Smart Selection & Storage
Choose beans that are firm and free from blemishes or cracks. Dried beans should be stored in a cool, dry place.
Store dried beans in an airtight container in a cool, dark place. Cooked beans can be refrigerated for up to 5 days.
Myths vs Realities
Healthy Recipes
Mediterranean Cannellini Bean Salad
A refreshing salad combining cannellini beans with vibrant vegetables and a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 can of cannellini beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cannellini beans, cherry tomatoes, cucumber, red onion, olives, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Creamy Cannellini Bean Hummus
A nutritious twist on traditional hummus, this creamy dip uses cannellini beans for a smooth texture and delightful flavor, perfect for snacking.
- 1 can of cannellini beans, rinsed and drained
- 2 tablespoons tahini
- 1 garlic clove, minced
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt to taste
- Water as needed for consistency
- 1. In a food processor, combine cannellini beans, tahini, garlic, lemon juice, olive oil, and salt.
- 2. Blend until smooth, adding water gradually to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita chips.
Cannellini Bean and Spinach Soup
A hearty and nutritious soup featuring cannellini beans and fresh spinach, ideal for a cozy dinner packed with vitamins and minerals.
- 1 can of cannellini beans, rinsed and drained
- 4 cups vegetable broth
- 2 cups fresh spinach, chopped
- 1 onion, diced
- 2 garlic cloves, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a large pot, heat olive oil over medium heat and sauté onion and garlic until translucent.
- 2. Add vegetable broth, cannellini beans, thyme, salt, and pepper; bring to a boil.
- 3. Stir in spinach and simmer for 5 minutes before serving.
Cannellini Bean Stuffed Peppers
Colorful bell peppers filled with a savory mixture of cannellini beans, quinoa, and spices, making for a nutritious and filling main dish.
- 4 bell peppers, halved and seeds removed
- 1 can of cannellini beans, rinsed and drained
- 1 cup cooked quinoa
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cannellini beans, quinoa, cumin, paprika, diced tomatoes, salt, and pepper.
- 3. Stuff the mixture into the halved bell peppers, drizzle with olive oil, and bake for 25-30 minutes.
Cannellini Bean and Kale Stir-Fry
A quick and nutritious stir-fry featuring cannellini beans and kale, tossed in a savory garlic sauce for a healthy weeknight meal.
- 1 can of cannellini beans, rinsed and drained
- 2 cups kale, chopped
- 2 garlic cloves, minced
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1 teaspoon sesame seeds
- Salt and pepper to taste
- 1. In a large skillet, heat olive oil over medium heat and sauté garlic until fragrant.
- 2. Add kale and cook until wilted, then stir in cannellini beans and soy sauce.
- 3. Cook for an additional 3-4 minutes, sprinkle with sesame seeds, and serve.
Cannellini Bean and Avocado Toast
A delicious and healthy breakfast option, this avocado toast is topped with mashed cannellini beans for added protein and creaminess.
- 2 slices whole-grain bread, toasted
- 1 ripe avocado, mashed
- 1 can of cannellini beans, rinsed and drained
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. In a bowl, mix cannellini beans with lemon juice, salt, and pepper until slightly mashed.
- 2. Spread mashed avocado on toasted bread, then top with the cannellini bean mixture.
- 3. Garnish with red pepper flakes and serve immediately.
Cannellini Bean and Sweet Potato Curry
A flavorful and comforting curry made with cannellini beans and sweet potatoes, simmered in coconut milk and spices for a healthy dinner.
- 1 can of cannellini beans, rinsed and drained
- 1 large sweet potato, diced
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- Salt to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until soft.
- 2. Add sweet potato, curry powder, and coconut milk; bring to a simmer.
- 3. Stir in cannellini beans and cook until sweet potatoes are tender, about 15-20 minutes.
Baked Cannellini Bean Falafel
A healthier version of falafel, these baked cannellini bean balls are packed with flavor and perfect for serving in wraps or salads.
- 1 can of cannellini beans, rinsed and drained
- 1/2 cup breadcrumbs
- 1/4 cup fresh parsley, chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 garlic clove, minced
- Salt and pepper to taste
- Olive oil spray
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mash cannellini beans and mix in breadcrumbs, parsley, spices, salt, and pepper.
- 3. Form into small balls, place on the baking sheet, spray with olive oil, and bake for 20-25 minutes until golden.
Cannellini Bean and Tomato Pasta
A quick and nutritious pasta dish featuring cannellini beans, fresh tomatoes, and basil, perfect for a healthy weeknight dinner.
- 8 oz whole-grain pasta
- 1 can of cannellini beans, rinsed and drained
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook pasta according to package instructions; drain and set aside.
- 2. In a skillet, heat olive oil and sauté cherry tomatoes until softened.
- 3. Add cannellini beans, cooked pasta, basil, salt, and pepper; toss to combine and serve.
Cannellini Bean and Quinoa Bowl
A nutritious bowl filled with quinoa, cannellini beans, roasted vegetables, and a tahini dressing, perfect for meal prep or a quick lunch.
- 1 cup cooked quinoa
- 1 can of cannellini beans, rinsed and drained
- 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, combine cooked quinoa, cannellini beans, and roasted vegetables.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. Drizzle the tahini dressing over the bowl and serve.
Frequently Asked Questions (FAQ)
What are cannellini beans?
Cannellini beans are a variety of white kidney beans known for their creamy texture and mild flavor.
How do I cook dried cannellini beans?
Soak them overnight, then boil for 1-1.5 hours until tender.
Are cannellini beans healthy?
Yes, they are high in protein, fiber, and essential nutrients, making them a healthy choice.
Can I eat cannellini beans raw?
No, raw beans contain toxins and should always be cooked thoroughly.
How can I store cooked cannellini beans?
Store in an airtight container in the refrigerator for up to 5 days.
What dishes can I make with cannellini beans?
They can be used in soups, salads, stews, or pureed for dips.
Do cannellini beans contain gluten?
No, cannellini beans are gluten-free.
How many calories are in cannellini beans?
There are approximately 127 calories in 100 grams of cooked cannellini beans.