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What are white beans best for?

White beans are incredibly versatile beans that can be used in a variety of dishes. They have a mild flavor and creamy texture that pairs well with many ingredients and cooking methods. Some of the best uses for white beans include soups, stews, salads, dips, spreads, baked goods, and more. Keep reading to learn all about how to use white beans to make delicious recipes.

What Are White Beans?

White beans are a variety of Phaseolus vulgaris, more commonly known as the common bean. They are classified as part of the navy bean family along with great northern beans and pea beans. Some of the most common types of white beans include:

  • Cannellini beans
  • Great northern beans
  • Navy beans
  • Baby lima beans

Compared to other beans, white beans have a very mild, delicate flavor. When cooked, they become very soft and creamy while still maintaining their shape. Their texture makes them perfect for blending into dips, spreads, and purees. The mild taste allows them to pair well with both savory and sweet ingredients.

In addition to their versatility in cooking, white beans are also nutritious. They are an excellent source of plant-based protein and fiber. Just one cup of cooked white beans contains about 17 grams of protein and 12 grams of fiber. White beans also provide minerals like iron, potassium, magnesium, and zinc. They make a great addition to any diet, especially for vegetarians looking for plant-based protein.

Adding Flavor to White Beans

Since white beans have such a mild flavor on their own, they benefit greatly from added seasonings and ingredients. Here are some easy ways to pack more flavor into recipes with white beans:

  • Aromatic vegetables: Sauteeing onions, garlic, carrots, and celery helps provide a flavorful base for beans. Try adding them at the beginning when simmering beans.
  • Fresh herbs: Chopped rosemary, thyme, sage, and parsley give a flavor boost. Stir them in towards the end of cooking.
  • Spices and seasonings: Cumin, chili powder, paprika, and curry powder all complement white beans. Add them when sauteeing aromatics or beans.
  • Acids: Stirring in lemon juice, red wine vinegar, or tomato products helps brighten up white beans.
  • Umami flavors: Ingredients like Parmesan, miso paste, soy sauce, roasted garlic, and roasted tomatoes add savory depth.

Don’t be afraid to experiment with different seasoning blends and ingredient combinations. The versatility of white beans allows them to work with countless flavors from around the world.

White Beans for Soups and Stews

The creamy texture of white beans makes them one of the best beans to use in soups and stews. They hold their shape while cooking but start to break down just enough to thicken and add body to the broth. Here are some excellent soup and stew options for white beans:

  • White bean and garlic soup: Saute garlic in olive oil, then simmer white beans, vegetable broth, rosemary, and Parmesan rind.
  • Tuscan bean stew: Cook white beans with Italian sausage, tomatoes, kale, carrots, onion, and Parmesan.
  • White chicken chili: White beans, shredded chicken, green chiles, onions, and spices make a flavorful chili.
  • Ham and bean soup: Diced ham, white beans, celery, onion, broth, and seasonings create a comforting classic.
  • White bean and escarole soup: Simmer beans and escarole in broth with garlic, Parmesan, and red pepper flakes.

For thicker stews and chilies, mash a portion of the cooked beans to create a creamier texture. Serve bean soups and stews with crusty bread or over rice to help soak up the flavorful broth.

Salads with White Beans

The combination of protein and fiber in white beans makes them very filling. Adding them to salads is an easy way to turn a light side into a hearty meal. White beans pair well with both leafy green salads and grain-based salads. Try these tasty salad ideas with white beans:

  • White bean salad: Toss white beans with tomatoes, cucumber, red onion, feta, and red wine vinaigrette.
  • Mediterranean salad: Combine white beans, romaine, olives, artichoke hearts, bell pepper, and oregano vinaigrette.
  • White bean and farro salad: Mix cooked farro with white beans, spinach, sun-dried tomatoes, goat cheese, and balsamic dressing.
  • Warm bean salad: Sautee white beans with zucchini, cherry tomatoes, basil, and shallots. Toss with arugula and goat cheese.
  • Greek chicken salad: Combine romaine, chicken, white beans, bell pepper, red onion, feta, olives, and Greek dressing.

For maximum flavor, dress the beans while they are still warm from cooking. Let the salads marinate for a bit so the beans can absorb the dressing.

White Bean Dips and Spreads

Pureeing white beans creates a naturally creamy, protein-packed base for dips and spreads. They provide an ideal alternative to dairy-based options. Here are some crowd-pleasing white bean dips to try:

  • Classic hummus: Blend cooked white beans with garlic, lemon, tahini, and olive oil. Garnish with paprika.
  • White bean dip: Puree white beans, garlic, and olive oil. Season to taste with rosemary, Parmesan, and pepper.
  • Spicy white bean dip: Mix pureed cannellini beans with sauteed onions and peppers, cumin, and chili powder.
  • White bean bruschetta: Top grilled bread with a spread of white beans, chopped tomatoes, basil, and balsamic glaze.
  • White bean and goat cheese crostini: Blend white beans, goat cheese, lemon zest, and olive oil. Top toasted baguette slices.

For a smoother consistency, be sure to drain and rinse the beans well before blending. Serve alongside fresh vegetables, pita chips, or crostini for dipping.

Baked Goods with White Beans

Believe it or not, white beans can also be used in sweet baked goods! Pureed beans lend moisture, structure, and nutrition to recipes like cakes, brownies, cookies, and muffins. The mild flavor of white beans complements sweet ingredients like chocolate, coconut, and spices. Here are some options to try:

  • White bean blondies: Mix pureed cannellini beans into chewy blondies with chocolate chips, coconut, and pecans.
  • White bean and zucchini muffins: Fold shredded zucchini and pureed navy beans into a spiced muffin batter.
  • White bean cookies: Incorporate great northern beans into a basic sugar cookie dough for added nutrition.
  • White bean banana bread: Replace some of the flour and oil in banana bread with pureed white beans.
  • White bean brownies: Cannellini beans lend moisture to fudgy, chocolatey brownies. No one will guess the secret ingredient!

Start by swapping about 1/4 to 1/3 of the oil or butter in a recipe with an equal amount of drained, pureed white beans. The beans add moisture and structure while cutting down on fat and calories.

Everyday Meals with White Beans

In addition to the dishes mentioned above, white beans can be used as an ingredient in all kinds of everyday meals. Their versatility allows them to be incorporated into breakfast, lunch, dinner, and even dessert! Here are more ideas for using white beans:

  • Breakfast tacos: Scrambled eggs with white beans, salsa, avocado, and cheese wrapped in tortillas.
  • White bean soup: Blend white beans into a creamy base with sauteed aromatics and vegetables.
  • Pasta e fagioli: A classic Italian dish of pasta and beans simmered in a savory broth.
  • White bean veggie burgers: Mix mashed white beans with roasted veggies, breadcrumbs, and spices to make protein-packed patties.
  • White chicken chili: White beans provide creaminess and protein to this mildly spiced chili.
  • White bean olive oil cake: A dense, citrusy cake with the addition of pureed white beans for moisture.

White beans can be used as a substitute for meats like beef or chicken in many recipes. Try them in dishes like burritos, enchiladas, curries, and grain bowls.

How to Cook White Beans

Before using white beans, they need to be soaked and cooked properly to soften them up. Here is a simple process for preparing white beans:

  1. Pick through beans and rinse them in cold water.
  2. Place beans in a large pot and cover with water by 2-3 inches. Soak for 6-8 hours or overnight.
  3. Drain the beans and add to a pot with fresh water. Bring to a boil.
  4. Reduce heat and simmer for 45 minutes to an hour until tender.
  5. Drain cooked beans well and use in recipes as needed.

For quicker cooking, do a quick soak by bringing the beans and water to a boil for 2 minutes before letting them soak for an hour. Canned beans can also be used for convenience but may have a different texture.

Storing Cooked White Beans

Cooked white beans can be stored in the refrigerator for 4-5 days for quick use in meals throughout the week. Here are some tips for storing them:

  • Let beans cool completely before transferring to an airtight container.
  • Ensure beans are covered fully with their cooking liquid or broth before storing.
  • Alternatively, drain well and transfer to a container without liquid.
  • Avoid adding any seasonings or acid until ready to use.
  • Cooked beans also freeze well for longer storage. Freeze in recipe-sized portions.

Stored properly, cooked white beans provide a versatile base for easy weeknight meals, last-minute soups or salads, and quick snacks.

Conclusion

With their mild flavor, creamy texture, and stellar nutritional profile, it’s easy to see why white beans are such a valued pantry staple. They can be used in both savory and sweet dishes, adding protein, fiber, and texture. Some of the most popular ways to enjoy white beans include soups, stews, salads, dips, baked goods, and everyday meals. Their versatility lends itself to cuisines around the world. Keep white beans on hand and experiment with new ways to incorporate them into your cooking routine.