While waiting for a snowy weekend to get here my coworkers and I discussed what food we would be making while snowed in. Most of us were making chili. This led to a discussion about the beans in our chili. While most use kidney beans and I usually use black beans, our graphic designer Debbie prefers white beans in her chicken chili.
Are white beans the little black dress of the pantry? Maybe! They are quite versatile, and their pale color lets them blend into some recipes where the color bleed from red or black greens wouldn’t look so good.
White beans are a general term for cannellini beans (a white Italian kidney bean), great northern beans, and navy beans. While these beans are fairly interchangeable, most recipes will call for cannellini beans (unless it’s a recipe for navy bean soup!), and that’s generally the type of white bean you’ll find in cans.
White beans are very healthy, serving as a nutritional powerhouse packed with plant-based protein, fiber, complex carbs, and essential minerals like iron, folate, copper, potassium, and magnesium, supporting heart health, digestion, blood sugar, and bone strength while being low in fat and cholesterol. They are a versatile addition to diets, promoting satiety and overall well-being. A half-cup of cooked white beans provides nearly 7 grams of fiber and 9 grams of protein. They are considered “slow carbs,” contributing to a steady rise in blood sugar rather than spikes.
White beans tend to have thinner skins, so they cook a bit more quickly, get more tender, and work wonderfully in soups, sauces, and casseroles.
Some of the common varieties of white beans include cannellini beans (white kidney beans) that are large and meaty with a nutty flavor and creamy texture, ideal for salads and pasta. Great Northern beans are medium-sized with a delicate flavor, known for holding their shape well in stews and cassoulet. Navy beans (pea beans) are small and fast-cooking, these become very creamy, making them perfect for soups, mashes, and baked beans. Baby Lima beans (Butter Beans) are small and creamy with a buttery texture, often used in soups and casseroles.
Before I get to four of my favorite white bean recipes, here are a few more tips and tricks for where you can slip in some white beans. Add to soups, stews, and chilis. Mash into dips (like hummus) or onto toast. Blend into smoothies for added protein. Roast with spices for a crunchy snack. Replace 1 cup flour in your blondie recipe with pureed white beans. Mix white beans with some garlicky sautéed greens and top with a fried egg and some grated Parmesan cheese for a nutritious breakfast. Replace half of the ricotta cheese in your lasagna with pureed white beans. Heat white beans, broth, canned diced tomatoes and chopped fresh greens or other veggies to make a quick soup. Add mashed white beans to your mashed potatoes for a fiber and protein boost. Or just throw some on a salad.
Easy White Chicken Chili
Ingredients
• 1 tablespoon olive oil
• 3 skinless, boneless chicken breast halves
• 1 large onion, chopped
• 2 cloves garlic, minced
• 5 ¼ cups chicken broth
• 3 (15 ounce) cans cannellini beans, rinsed and drained
• 2 (4 ounce) cans chopped green chiles
• 1 tablespoon dried oregano
• 1 teaspoon ground cumin
• 2 pinches cayenne pepper, or to taste
• ¼ cup chopped fresh cilantro, or to taste (I left the cilantro in the list but I NEVER use it)
• ½ cup shredded Monterey Jack cheese, or to taste
• salt to taste
Instructions
Heat olive oil in a Dutch oven over medium heat. Cook chicken, onion, and garlic in hot oil until chicken is browned on both sides, about 5 minutes. Transfer chicken to a cutting board; cut into 1-inch pieces. Return chicken pieces to the Dutch oven. Add chicken broth, cannellini beans, green chiles, oregano, cumin, and cayenne pepper. Bring the mixture to a simmer and cook until the chicken is cooked through, 30 to 40 minutes. Divide cilantro among 4 bowls. Ladle chili over cilantro and top with cheese. Season with salt to serve.
Classic White Beans
Ingredients
• 1 pound package dried white beans (Great Northern or Navy)
• 1/2-pound smoked meat (ham bone, pork hocks, turkey)
• 3 quarts water, or enough to cover
• 2 cups chopped onion
• 1 tablespoon chicken base or bouillon
• 2 teaspoons seasoned salt (like Lawry’s)
• 1 teaspoon each onion powder and garlic powder
• 1/2 teaspoon freshly cracked black pepper
Instructions
Rinse and sort through the beans, soak overnight or add to a stockpot and cover with water plus about 1 inch. Bring to a boil; boil for 3 minutes uncovered, turn off heat, cover and let soak for one hour. Drain, rinse and set aside. In a large stockpot, add smoked meat, cover with water, bring to a boil and boil for 15 minutes. Reduce to a medium simmer, add onion and all the seasonings, and continue cooking for 45 minutes. Add beans and bring back up to a hard, rolling boil. Continue with a hard boil for 20 minutes. Reduce back down to a low simmer, cover pot and simmer for 1-1/2 hours, stirring occasionally and adding a little water only if needed. Pull any meat from the bone and return to the pot, discarding the bone. Taste and adjust seasonings. For a creamier texture, scoop out a ladle of beans and mash, returning to the pot. Repeat as needed to reach desired consistency. Serve as is or over rice, with biscuits, rolls or cornbread.
Mediterranean White Bean and Tuna Salad
Ingredients
• 1 cup chopped red onions or shallots
• The zest and juice of 1 lemon or 2 limes (can sub a tablespoon or two of cider vinegar)
• 2 (5- to 6-ounce) cans tuna packed in olive oil
• 2 (15-ounce) cans cannellini or Great Northern white beans, rinsed and drained
• 1/2 cup (loosely packed) chopped parsley or arugula, or 2 tablespoons thinly sliced mint
• 1 can sliced Kalamata olives
• 1 can quartered artichoke hearts
• Master Vinaigrette, whisk all together and make in advance
• 2/3 cup olive oil
• 3 tbsp lemon juice
• 3 tbsp white or red wine vinegar
• 1 tbsp honey
• 1 tbsp Dijon mustard
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
Instructions
Master Vinaigrette: Combine all the ingredients in a medium jar with a lid, seal and shake till well combined. Alternatively, you can whisk them all in bowl and then transfer to a container and store in the fridge till needed. If you make this well in advance, you will need to bring it to room temperature before using. To Assemble Salad: Add the drained beans and tuna in a large bowl. Use as much of each vegetable or briney condiment, etc till you have a good serving bowl filled nicely. You should have about 1.5 cups or more per person. Drizzle with dressing and toss gently. This can be a side salad if you are grilling kebabs, sausages, lamb etc. Seal and store in the fridge and bring to a get-together. Leftovers will keep for a few days in the fridge. Feel free to add cooked and cooled pasta (toss the drained pasta with a little of the dressing and then let it cool.
Spinach & Feta White Bean Dip
• 2 cups loosely packed fresh baby spinach
• 1 cup canned navy or cannellini beans
• ½ cup crumbled feta cheese
• ½ small lemon, juiced
• ¾ tsp garlic powder
• 2 tbsp extra virgin olive oil
• salt and pepper, to taste
Instructions
Add all ingredients to a food processor. Blend until you reached the desired consistency. Taste and adjust seasonings per preference
