
White Kidney Bean
White kidney beans, also known as cannellini beans, are creamy white, kidney-shaped legumes with a mild, slightly nutty flavor and a smooth, firm texture when cooked. These versatile beans are a staple in Italian cuisine and are prized for their ability to absorb flavors, making them perfect for soups, stews, salads, and bean dips. Dried white kidney beans need to be soaked before cooking to soften them, resulting in a tender and delicious ingredient. Canned white kidney beans offer a convenient, ready-to-use alternative. They are frequently used in vegetarian and vegan dishes as a source of plant-based protein and fiber. Looking for healthy and delicious white kidney bean recipes? You've come to the right place!
Common Uses
- Looking for a creamy soup base? White kidney beans can be pureed to create a smooth and hearty base for soups like minestrone or Tuscan white bean soup, adding richness and body.- Want to boost the protein in your salad? Add cooked white kidney beans to salads, such as a classic Italian white bean salad with tomatoes, onions, and herbs, for a boost of protein and fiber.- Searching for a delicious and healthy bean dip? Mash cooked white kidney beans with garlic, olive oil, lemon juice, and herbs to make a flavorful dip for vegetables or pita bread.- Need a hearty addition to your favorite stew or chili? Incorporate white kidney beans into stews and chilis for added texture and nutrition, as they hold their shape well during cooking.- Want to create a delicious vegetarian or vegan main course? Use white kidney beans as the base for vegetarian burgers or in bean loaves, offering a protein-rich and satisfying alternative to meat.- Making a traditional pasta dish? White kidney beans pair perfectly with pasta dishes, like pasta e fagioli, adding a creamy texture and nutty flavor to the sauce.
Nutrition (per serving)
Nutrition (per serving)
Calories
340.0kcal (17%)
Protein
23.4g (46.8%)
Carbs
62.1g (22.58%)
Sugars
2.5g (5%)
Healthy Fat
0.7g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
340.0kcal (17%)
Protein
23.4g (46.8%)
Carbs
62.1g (22.58%)
Sugars
2.5g (5%)
Healthy Fat
0.7g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in fiber, promoting digestive health and regularity.
- May aid in weight management by increasing feelings of fullness and reducing calorie absorption.
- Helps regulate blood sugar levels due to its low glycemic index.
- Good source of plant-based protein, essential for muscle building and repair.
- Contains important minerals like iron and folate, vital for energy and red blood cell production.
- May contribute to heart health by lowering cholesterol levels.
Storage Tips
Dried white kidney beans should be stored in an airtight container in a cool, dry, and dark place like a pantry. Properly stored, they can last for several years. Cooked white kidney beans can be refrigerated in an airtight container for up to 3-5 days. For longer storage, cooked beans can be frozen in freezer-safe bags or containers for up to 6-8 months. Make sure to cool the beans completely before refrigerating or freezing.
Chefadora AI is Here.
Experience smarter, stress-free cooking.
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia