White beans are a versatile ingredient that can be used in many dishes, from hearty soups and stews to creamy dips and spreads. Their mild flavor and smooth texture make them the perfect canvas for bold seasonings and mix-ins. However, getting the right consistency when cooking white beans can be tricky. Using a thickener is key for achieving a luscious, velvety texture in bean dishes. But if you want to avoid cornstarch for health or dietary reasons, don’t worry – there are plenty of easy alternatives.
Why Thicken White Beans?
Adding a thickener to white beans serves several purposes:
- It helps bind and emulsify the liquids in a dish, preventing separation.
- It creates a rich, creamy texture.
- It allows the beans to better coat and cling to other ingredients.
- It gives body to bean dips and spreads.
Without a thickener, bean dishes can end up runny, watery, and thin. The starch from a thickener absorbs liquid, swelling up and adding viscosity. This transforms white beans into a lush, velvety consistency.
Best Thickeners for White Beans
Here are some of the top substitutes for cornstarch when cooking white beans:
Ground Flaxseed
Flaxseed has become a popular substitute for traditional thickeners due to its health benefits. To use it, you’ll need ground flaxseed, sometimes labeled as flax meal. Ground flaxseed contains a soluble fiber that turns into a gel-like substance when mixed with water. This makes it an excellent natural thickener for white bean dishes. Start with 1 tablespoon of ground flaxseed per 1 cup of cooked beans, adding more as needed.
Tapioca Flour
Tapioca flour is made from dried and ground cassava root. It provides thickness through its starchy nature, without significantly changing the flavor or color of a dish. Use about 2 tablespoons of tapioca flour per 1 cup of cooked beans. Dissolve the tapioca flour in a bit of water before adding to prevent clumping.
Arrowroot
This starchy powder made from tropical tubers creates a clear, glossy texture in liquids. Arrowroot is especially handy for thickening acidic ingredients that react poorly with other starches. Mix about 1 teaspoon arrowroot per 1 cup beans. First make it into a slurry with cold water before mixing into the hot bean mixture.
Masa Harina
Also known as masa flour, this is finely ground corn that has been treated with lime. It has exceptional thickening power due to its soft, starchy nature. Masa harina can withstand prolonged cooking without breaking down. Use 2-3 tablespoons per cup of beans, forming it into a paste first with water.
Instant Polenta
This quick-cooking cornmeal makes an excellent substitute for cornstarch when thickening bean dishes. It holds up well to heat without thinning out. Use polenta in a 1:1 ratio to replace cornstarch. Blend it with cold liquid before adding to hot beans.
Rolled Oats
Oats contain starch and fiber that can add body to white beans when pureed. Process 1/4 cup dry oats per cup of beans in a blender or food processor until finely ground. For best results, boil the bean mixture for at least 10 minutes after adding the ground oats to fully thicken.
Chia Seeds
When combined with liquid, chia seeds form a thick gel. They work well for adding body and creaminess to bean dips. Blend soaked, softened chia seeds with cooked white beans, using 1 tablespoon chia seeds per cup of beans.
Mashed Potatoes
Cooked, mashed potatoes provide an easy way to thicken and add richness to white bean dishes. Use an equal amount of mashed potatoes to beans. Add the potato puree toward the end of cooking so it doesn’t get too broken down.
Nut Butters
For a smooth, nutty flavor and thicker texture, try blending nut butters into white bean mixtures. Almond butter, peanut butter, and cashew butter all work well. Start with 2-3 tablespoons nut butter per cup of beans, adjusting until it reaches the desired consistency.
Cooked White Rice
Cooked white rice can lend its starches to help thicken and bind white bean dishes. Process it in a blender and stir into simmering beans in a 1:4 ratio, with 1/4 cup rice per 1 cup beans.
Tips for Thickening Beans Without Cornstarch
Follow these tips to successfully thicken white beans without cornstarch:
- Wait to add thickeners toward the end of cooking, so they retain their thickening power instead of breaking down.
- Create a slurry by first dissolving or blending the thickener in cold water before adding to hot beans.
- Cook bean mixtures for 5-10 minutes after adding the thickener to allow it to fully hydrate and thicken.
- Add thickeners gradually and adjust amounts as needed, until it reaches the desired consistency.
- Pureeing some of the cooked beans will help release starches and thicken the overall mixture.
- Allow bean mixtures to cool slightly before blending, as overheating can breakdown starches.
- Chilling bean dips and spreads overnight helps the flavors meld and also firms up the texture.
Sample Recipes Without Cornstarch
Here are a couple recipe ideas for using alternative thickeners in white bean dishes:
Creamy White Bean & Garlic Dip
Ingredients:
- 2 (15 oz) cans cannellini beans, drained and rinsed
- 1/4 cup olive oil
- 3 garlic cloves
- 2 tbsp lemon juice
- 1/4 cup tahini
- 2 tbsp ground flaxseed
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions:
- In a food processor or blender, combine the drained beans, olive oil, garlic, lemon juice, tahini, flaxseed, salt and pepper.
- Blend until smooth, stopping to scrape down sides as needed.
- Add water 1 tbsp at a time if needed to reach desired consistency.
- Adjust seasoning to taste.
- Refrigerate for at least 30 minutes before serving to allow flavors to meld.
Hearty White Bean Stew
Ingredients:
- 1 lb dried great northern beans, soaked overnight
- 1 onion, diced
- 3 carrots, peeled and sliced
- 3 celery stalks, sliced
- 6 cups vegetable or chicken broth
- 2 bay leaves
- 1 tsp dried thyme
- 1/4 cup instant polenta
- 1/4 cup chopped parsley
- Salt and pepper to taste
Instructions:
- Drain and rinse soaked beans.
- In a large pot, sauté onions, carrots and celery 5-7 minutes until softened.
- Add beans, broth, bay leaves and thyme. Bring to a boil.
- Reduce heat to medium-low and simmer 1 hour until beans are tender, skimming off any foam.
- Remove bay leaves. Mix polenta with 1/2 cup cold water and stir into pot.
- Continue simmering 10 minutes until stew has thickened.
- Remove from heat and stir in parsley. Season with salt and pepper.
Frequently Asked Questions
Why is cornstarch bad?
Cornstarch itself is not necessarily “bad”. However, many people avoid it because it is a refined starch with little nutritional value. It also raises blood sugar levels rapidly due to its high glycemic index. For those with diabetes or on low-carb diets, cornstarch is best limited or avoided.
What can I use instead of cornstarch in gravy?
Some good substitutes for cornstarch in gravies include arrowroot, tapioca flour, instant mashed potato flakes, ground flaxseed, or xanthan gum. Start with about 1-2 teaspoons per cup of liquid and adjust as needed. Whisk together with cold water first before adding to hot liquid for best results.
Is arrowroot a better thickener than cornstarch?
Arrowroot is considered a better option than cornstarch for a few reasons. First, it creates clear, glossy sauces instead of opaque, cloudy ones. Arrowroot thickens at a lower temperature and can withstand acidic ingredients that cause cornstarch to break down. It also contains more nutrients like potassium, folate, and B vitamins.
Can I use all purpose flour instead of cornstarch?
Yes, all-purpose flour can be substituted for cornstarch as a thickener. The key differences are that flour-thickened sauces will have a matte, opaque appearance. Flour also has a distinct wheaty flavor that can come through. Start by using about 2 times as much flour as specified cornstarch, and adjust amounts as needed.
Is tapioca starch the same as tapioca flour?
Tapioca starch and tapioca flour are the same, made from grinding dried cassava root. Tapioca starch is another common name for it. The fine white powder acts as a thickener and provides a neutral flavor and clear finish. Make sure not to confuse it with pearls/balls which are different.
Conclusion
With a variety of options like flaxseed, tapioca, and arrowroot, you can easily thicken up white beans without using cornstarch. Each substitute adds its own advantages, from better nutrition to accommodating special diets. Just remember to incorporate thickeners at the end of cooking and adjust amounts gradually for the perfect creamy bean dish.
So next time your recipe calls for cornstarch to thicken white beans, don’t fret – try one of these handy replacements instead and enjoy flavorful, velvety bean dishes without compromising your preferences.