Cannellini Beans
Cannellini beans are white kidney beans with a mild, nutty flavor and smooth, tender texture. Also known as Italian white kidney beans they resemble kidney beans in size and shape, but are creamy off-white in color. Popular all over the world, cannellini beans are integral to the classic Mediterranean dishes, particularly Italian cuisine. It’s not surprising as few foods can compare in nutritional properties and the benefits that they can deliver to health.
The nutritional and healthful qualities of cannellini beans, as well as those of many other legumes, have been thoroughly investigated. Researchers have come to the conclusion that their rich insoluble fiber, protein, minerals, amino acids, and vitamins makes them a real “superfood.”
| 3.5 oz. of dry cannellini Contains (% of daily value) |
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| calcium | 24% | phosphorus | 43% |
| iron | 130% | zinc | 33% |
| manganese | 78% | potassium | 38% |
These beans are a very good source of several B-complex vitamins like folates, pyridoxine, thiamin (vitamin B1), pantothenic acid, riboflavin, and niacin. Most of these vitamins work as cofactors for the enzymes in carbohydrate, protein, and fat metabolism. Dry cannellini beans hold 388 μg (mcg) of folates (97% of daily value). Folate, along with vitamin B12, is one of the essential cofactors for DNA synthesis and cell division.
The U.S. Dietary Guidelines for Americans recommends eating about 3 cups of legumes per week. To meet the weekly Dietary Guidelines for legumes, eat half a cup of beans every day. Round out the meal by incorporating cannellini beans in salads, pasta dishes, spreads, and soups.
Sources: foodtolive.com/healthy-blog/cannellini-beans-challenge-dangerous-illnesses; nutrition-and-you.com/cannellini beans
Recipe – Cozy Cannellini Bean and Spinach Soup
Ingredients
2 Tbs. olive oil, or water
½ medium red onion, finely chopped
1 large carrot, cut in small chunks
¾ tsp. salt
2 Tbs. flour of choice
1 cup unsweetened oat milk
3 cups vegetable broth
2 ½ tsp. Italian seasoning
1 ¼ tsp. garlic granules or powder
½ tsp. dried tarragon
2-15 oz. cans of cannellini beans, drained, rinsed
3 Tbs. nutritional yeast (optional)
1 packed cup baby spinach
Process
In a large pot add olive oil or water, and onion. Cook for about 2 minutes, stirring often. Add carrot and salt, and stir. Cover pot and cook for 4-6 minutes. Stir flour into vegetables until coated. Gradually pour in milk while stirring. Add broth, seasonings, beans, and nutritional yeast. Bring to a boil, then lower to a simmer and stir in spinach to wilt. Serve soup with crackers, sourdough bread, pita bread, or flat bread.