
Cannellini Bean
Cannellini beans, also known as white kidney beans, are creamy white, medium-sized legumes with a subtle, nutty flavor and a firm, meaty texture. These versatile beans maintain their shape well during cooking, making them a great addition to various dishes. When cooked perfectly, cannellini beans offer a smooth and slightly floury mouthfeel. They are a popular choice for adding protein and fiber to vegetarian and vegan meals, and are often used in Italian cooking. Find cannellini beans dried or canned at most grocery stores and specialty food shops. Use these white beans for soups, salads, stews, and more!
Common Uses
- Cannellini beans are excellent in Tuscan white bean soup, providing a creamy texture and subtle flavor to the broth. They are often paired with herbs like rosemary and sage for an authentic Italian taste.
- Use cannellini beans to make a hearty bean salad, tossed with fresh vegetables like tomatoes, cucumbers, and onions, and dressed with a lemon vinaigrette. Their firm texture holds up well in salads.
- Incorporate cannellini beans into a flavorful white bean dip or spread, blended with garlic, olive oil, lemon juice, and tahini. Serve with pita bread or raw vegetables for a healthy appetizer.
- Add cannellini beans to your favorite chili recipe to boost its protein and fiber content. They complement other beans like kidney or pinto beans, adding a creamy element to the chili.
- Puree cooked cannellini beans to create a smooth and creamy base for sauces, such as a white bean puree sauce for pasta dishes or roasted vegetables. Their mild flavor allows other ingredients to shine.
- Simmer cannellini beans in a slow cooker with aromatic vegetables and herbs to create a comforting and flavorful white bean stew. Add sausage or other meats for extra richness.
Nutrition (per serving)
Nutrition (per serving)
Calories
138.0kcal (6.9%)
Protein
9.4g (18.78%)
Carbs
25.0g (9.09%)
Sugars
0.6g (1.26%)
Healthy Fat
0.4g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
138.0kcal (6.9%)
Protein
9.4g (18.78%)
Carbs
25.0g (9.09%)
Sugars
0.6g (1.26%)
Healthy Fat
0.4g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Excellent source of plant-based protein, vital for muscle building and repair.
- High in fiber, promoting digestive health and aiding in weight management.
- Rich in iron, helping prevent anemia and supporting energy levels.
- Contains complex carbohydrates that provide sustained energy release.
- Good source of folate, crucial for cell growth and development, especially during pregnancy.
- May help regulate blood sugar levels due to its low glycemic index.
Substitutes
Storage Tips
To maximize the shelf life of cannellini beans, store dried beans in an airtight container in a cool, dry, and dark place. Properly stored, dried cannellini beans can last for several years. Cooked cannellini beans should be refrigerated promptly in an airtight container and used within 3-4 days. For longer storage, cooked cannellini beans can be frozen in freezer-safe bags or containers for up to 2-3 months. Ensure they are cooled completely before freezing.
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