It is a legume native to Mexico and is a good source of fiber, protein, vitamins, minerals, and carbohydrates.
It also contains B vitamins such as niacin, riboflavin, folic acid, and thiamine, as well as minerals like iron, zinc, potassium, and magnesium. The white bean is a very nutritious food and an important source of plant‑based protein.
Instead of always choosing refined carbohydrates like white bread, white rice, or sweets, you should select foods that are high in complex carbohydrates, such as these beans. They are low in fat and, being a plant‑based food, contain no cholesterol.
White beans are very well known in Cuba, as they are a delicious dish to enjoy on any occasion.
HOW ARE WHITE BEANS COOKED?
Preparation:
- Soak the white beans in enough water overnight.
- Discard that water and drain them, then wash them with fresh water.
- Once washed, place them in the pressure cooker and fill with water to the level indicated on the lid. Open the pressure cooker according to the instructions to avoid an accident, as safety is paramount.
- Cook until softened and then add onion, garlic, chicken pieces and bay leaf, previously fried in oil.
QUICK RECIPES:
#1) Stew of white beans, brown rice and vegetables
Cook the vegetables such as onion, garlic, green bell pepper and red bell pepper, and then after serving them on your plate add the already soft white beans, brown rice and broth to your liking.
#2) Cream of white bean puree, hummus style
This is a variation on traditional chickpea hummus. Cook the white beans until very soft and add a little cream or yogurt. Blend the mixture and add a pinch of salt. You can serve your dish with vegetable crudités to add more plant‑based protein.
#3) Cream of white bean soup with pumpkin
Boil the squash separately from the beans. Once the beans are cooked, pass them through a sieve to remove the skin and the fibrous bits, which can be difficult to digest, especially if you suffer from gas.
Then, mash the squash and beans until you have a smooth cream and top it with sautéed onion and garlic. You can add a little salt and pepper.
#4) Fresh salad of white beans, bell pepper, and onion
It’s an ideal dish for summer. Add chopped bell pepper and onion to the softened white beans and dress the salad to your liking.
When you eat it, ideally you should chew it slowly and well to avoid intestinal gas, as this prevents you from swallowing excessive amounts of air while eating and intestinal fermentation is more appropriate.
YOUR 5 Best Healthy Recipes
#1) White beans with chicken
Ingredients
| Ingredient | Quantity |
|---|---|
| Boneless chicken pieces | 1 pound |
| Cooked white beans | 1 pound |
| Salt | a pinch |
| Bay leaves | 2 |
| Whole head of garlic or to taste | 1 |
| Whole onion | 1 |
| Sprigs of thyme | as needed |
Preparation
- Once the beans are cooked, add the chicken pieces, seasonings and the sprig of thyme and simmer for about 20 minutes, but not under pressure.
- Finally, thicken them with a little of the same ground and strained bean.
#2) Bean or white bean stew
So you can enjoy a good stew of white beans, or beans as they are called in other countries.
Ingredients
To cook the beans:
| Ingredient | Quantity |
|---|---|
| Beans soaked for 8 hours | 500 grams (1 pound) |
| Pork loin meat | as needed |
| Onion cut in half | 1 |
| Head of garlic cut in half | 1 |
| Bay leaves | 2 |
| Parsley sprigs, to taste | as needed |
For the sofrito:
| Ingredient | Quantity |
|---|---|
| Olive oil, preferably extra virgin | 75 ml |
| Sliced garlic cloves | 4 or 5 |
| Finely chopped onion | 1 pound (400 grams) |
| Paprika | 1 teaspoon |
| Ground cumin, to taste | ¼ teaspoon |
| Sugar or heat‑resistant sweeteners (stevia or sucralose) | a pinch |
| Freshly ground black pepper, to taste | as needed |
| Salt (optional) | a pinch |
STEP BY STEP GUIDE:
To cook the beans:
- We soak the beans in plenty of water in a container the night before cooking them.
- The next day we put them through a sieve and into a double‑bottomed saucepan.
- We add parsley and the leaves and add it to the casserole.
- Add the garlic head and plenty of water to cook them.
- We put the saucepan on the heat and wait for it to start boiling.
- Once it has started to boil, add about 500 ml (½ liter) of cold water and wait for it to return to a boil. Repeat this process two more times, adding another 500 ml of cold water each time and skimming off any foam if necessary. “Shocking” it means adding cold water while it is boiling, which interrupts the boil for a few moments before bringing it back to a boil, resulting in a thicker broth.
- Let it cook over medium heat, placing the lid on the casserole dish, but without completely covering it.
- When the beans are cooked, remove from the heat. Remove the excess broth and reserve it to add at the end, if necessary, or when reheating the beans the next day.
For the sofrito:
- In a frying pan, heat the oil along with the sliced garlic and when they are golden brown, remove them from the pan with a slotted spoon.
- Sauté the onion in the flavored oil for eight or ten minutes over low heat.
- Add to the sautéed vegetables and cook for a couple of minutes.
- We turn off the heat and add the paprika, cumin and a pinch of sugar or sweeteners.
- Add a little of the bean broth to the sautéed vegetables, mix, and add it to the beans.
- Season with salt and pepper to taste and return to the heat to boil for a couple of minutes.
- Remove from the heat and let it rest for a couple of hours before serving.
Stews and soups are always best enjoyed the next day so the flavors can develop. We serve our beans garnished with a little chopped parsley and the fried garlic used to infuse the oil, and that’s it!
#3) White beans with vegetables
This is a very easy recipe to make in large batches, and you can freeze the portions for another day. It’s another way to get kids to eat their vegetables, disguised in a tasty legume dish with simple ingredients you probably already have in your kitchen.
The cabbage can be substituted with spinach, chard, or even beet greens. And it can be eaten as a starter or as a main course with a slice of toasted whole‑wheat bread.
Ingredients
| Ingredient | Quantity |
|---|---|
| White beans | 400 grams (1 pound) |
| Diced tomatoes | 700 grams (2 pounds) |
| Vegetable broth or water | 6‑8 cups |
| Olive oil, preferably extra virgin or canola | 1 tablespoon |
| Medium onion, diced | 1 |
| Medium carrots, diced | 2 |
| Celery stalks, diced | 2 |
| Large leek, sliced | 1 |
| Garlic cloves, chopped | 2 |
| Fresh thyme sprigs | 2 |
| Cabbage leaves (removing the outer leaves) | 4‑5 |
| Salt (optional) | a pinch |
Preparation
- Soak the white beans overnight in cold water to soften them before cooking.
- In a large saucepan, heat the oil over medium heat. Add the chopped onion and let it cook for a few minutes, stirring frequently until the onion begins to soften.
- Add the carrots, celery and leeks and continue cooking, stirring frequently, for about 5 more minutes.
- Add the garlic and sauté for another 30 seconds, being careful not to let it burn.
- Add the vegetable broth or water.
- Next, add the rinsed and drained white beans, the diced tomatoes, the broth, and the thyme.
- Let everything simmer for about an hour, until the white beans are tender. If needed, add more broth or water.
- Once this time has passed, add the cabbage leaves, stir and let it cook for another 10 minutes.
- Serve it hot.
#4) White bean puree
A very fresh, tasty, easy‑to‑digest and healthy way to eat white beans when it’s very hot.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cooked white beans | 250 g |
| Cloves of garlic | 2 or 3 |
| Paprika | ½ teaspoon |
| Oil, preferably olive or canola oil | a couple of tablespoons |
| Very finely chopped chives and/or parsley | a tablespoon |
| Lemon juice | a few drops |
| Salt (optional) | a pinch |
Preparation
- We blend the cooked white beans.
- We put the puree in a suitable container and add the rest of the ingredients.
- Mix everything really well, cover it and put it in the refrigerator until it’s ready because it’s eaten cold.
- It can be decorated with a sprig of parsley, chives or a little grated lemon peel.
We served it with wholemeal toast.
#5) White bean salad
This salad is quick and easy, as well as healthy and of course very tasty.
White beans are one of the best legumes you can find. They have very little fat and are perfect for making a stew or a salad, like this recipe.
Tomatoes are famous for their high lycopene content, a plant pigment that gives them their characteristic red color and is a powerful antioxidant capable of reducing the risk of developing some types of cancer, as well as preventing cardiovascular disease.
This is a perfect dish for everyone, even suitable for vegetarians.
Ingredients
For the salad:
| Ingredient | Quantity |
|---|---|
| Cooked, washed and drained white beans | 2 cups |
| Ripe tomatoes, cut in half | 250 grams (½ pound) |
| Red bell pepper, finely chopped | 1 |
| Low‑fat, crumbled cheese | 60 grams |
For the dressing:
| Ingredient | Quantity |
|---|---|
| Freshly squeezed lemon juice | 1 tablespoon |
| Olive oil, preferably extra virgin or canola | 2 tablespoons |
| Black pepper, to taste | as needed |
| Fresh basil sprigs | 2 |
| Salt (optional) | a pinch |
Preparation
- Wash the cooked white beans to remove any remaining liquid, and drain all the water.
- Peel and finely chop the chili pepper.
- Also chop the ripe tomatoes in half or smaller if you prefer.
- In a suitable container, mix the white beans, chopped tomatoes, chopped chili pepper, and crumbled cheese.
- Sprinkle over the juice of a freshly squeezed lemon and extra virgin olive oil or canola oil.
- Add freshly ground black pepper according to your taste.
- Test and correct if you see that it is necessary.
- Stir the entire salad so that all the ingredients are coated with the dressing.
- Garnish with a few fresh basil leaves.
Serve the salad immediately, accompanied by a second course of chicken or fish, or as a main course.