Explore the potential of this ingredient with dishes that combine taste and health
White beans are a versatile and nutritious ingredient that can be incorporated into a variety of recipes to add flavor and benefits to your diet. Rich in protein, fiber, and minerals, they are a great choice for those looking for balanced and healthy meals.
In addition to its nutritional qualities, its soft texture and delicate flavor allow for creative combinations that satisfy the palate. Next, check out 5 recipes that highlight white beans in delicious and nutritious dishes.
White Bean Salad
Ingredients
- 1 cup cooked white beans
- 1 cup tomato cut into half moons
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and ground black pepper to taste
- 1/4 cup chopped parsley
Preparation method
In a large bowl, combine the white beans, tomatoes, and onion. In a small bowl, combine the olive oil, lemon juice, salt, and black pepper. Pour the sauce over the top salad and mix well. Add the parsley and mix again. Refrigerate for 30 minutes to let the flavors blend. Serve immediately.
White Bean Burger
Ingredients
- 1 cup cooked, drained white beans
- 1/2 cup of oat flakes
- 1 grated carrot
- 1/4 cup chopped onion
- 2 cloves garlic, minced
- 1 egg
- Salt and cumin to taste
- Olive oil for greasing the pan
Preparation method
In a food processor, place the white beans, oats, carrots, onion and garlic and blend until smooth. Add the egg and seasonings and process again until well combined. Form the dough hamburger. Over medium heat, heat a skillet with a drizzle of olive oil and cook the burgers for about 4 minutes per side, or until golden brown. Serve immediately.
White Bean and Spinach Soup
Ingredients
- 1 cup cooked white beans
- 1 l of vegetable broth
- 2 cups of spinach tea
- 1 carrot cut into slices
- 1 chopped onion
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and ground black pepper to taste
Preparation method
In a large skillet, heat the oil and sauté the onion and garlic until soft. Add the carrot and sauté for another 5 minutes. Add the vegetable stock and bring to a boil. Add the white beans and cook for 10 minutes. Add the spinach and cook until wilted. Season with salt and black pepper. Serve immediately.
White beans curry
Ingredients
- 2 cups cooked white beans
- 1 tbsp curry powder
- 1 chopped onion
- 2 cloves garlic, minced
- 1 chopped tomato
- 1/2 cup of tea coconut milk
- 2 tablespoons olive oil
- Salt and oregano to taste
Preparation method
In a skillet, heat the olive oil over medium heat and sauté the onion and garlic until golden. Add the curry and cook for 1 minute, stirring well. Add the tomato and cook until it begins to break down. Add the white beans and coconut milk, stir well and cook for 10 minutes. Season with salt and oregano. Serve immediately.
White Beans with Pumpkin and Chicken
Ingredients
- 1 cup cooked white beans with broth
- 300g of breast chicken dice
- 2 cups pumpkin, diced
- 1 chopped onion
- 2 cloves garlic, minced
- 1 chopped tomato
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt to taste
Preparation method
In a large skillet, heat the olive oil over medium heat and sauté the onion and garlic until soft. Add the chicken and cook until golden brown. Add the tomato, paprika, and cumin and mix well. Add the squash and cook for 10 minutes. Add the white beans and cook for another 10-15 minutes, until the squash is soft. Season with salt and serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
