White beans can become a great substitute for meat or just a good source of low-fat proteins for everyone. Vegans and vegetarians should consume them regularly as legumes make the basis of the protein-rich food group for these people.

Athletes and bodybuilders can consider replacing some of the meat in their meal plans with white beans as this product has a better calorie-to-nutrition ratio. Also, you can be sure that you’ll have some beans on hand at all times.

Half a cup of cooked white beans contains almost 8 grams of protein.


White Beans: Nutrition Breakdown

White beans are rich in essential vitamins and minerals, especially:

• Folate
• Magnesium
• Manganese
• Copper
• Vitamin B1
• Iron

Even cooked dry white beans retain large amounts of these nutrients. Iron, in particular, is highly valuable as most people could do with more of this element in their diets. A cup of cooked navy beans provides almost a quarter of an adult man’s daily dose of the mineral.


Canned White Beans Vs. Dry: What’s Best

White beans usually come in two forms, canned and dried. Both have some advantages, but if you are looking for the healthiest option, you should definitely go with the latter. All canned products are full of chemicals that range from innocuous ingredients, such as salt and vinegar to potentially toxic preservatives.

Dried white beans are cheaper and can be flavored exactly as you like. Canned legumes are usually treated with rich seasonings that might not fit the recipe. The downside of dry produce is that it takes longer to cook.

With beans, in particular, you’ll have to soak them overnight and then cook for over an hour. If you are in a hurry, you can do ‘speed soaking’ by putting dry white beans in boiling-hot water and leaving them covered for 1-2 hours.

The biggest advantage of dry legumes is that they are much more versatile as a cooking ingredient. As long as you pre-plan your meals and cook a batch of beans beforehand, you’ll be able to turn them into a variety of sweet or sour dishes.

One of the greatest things about dried white beans is that you can use them in a great variety of ways. Due to their naturally mild flavor, they will go equally well in a white bean chili or some sweet dessert.

You can start making a white beans dip for veggies. This would be a great thing for parties and generally a healthy way to make regularly bland foods much more delicious.

It’s the same for white bean hummus, which makes a great topping for vegan sandwiches.

You should definitely make some white bean flour to enjoy delicious, gluten-free baking. Making white bean flour is very easy. You just need to soak the beans overnight, dry them in an oven, and grind them into a fine meal.

If you are looking for a more ‘traditional’ white beans recipe, you can try making some baked beans. They are commonly included into an English breakfast. However, in America, this dish is more of an evening meal.

Making some white beans salad and soup should definitely be on your agenda. You can cook a large portion of beans on weekends and just mix them with fresh veggies to make a quick and healthy lunch.

Don’t forget to add some white beans to casseroles and stews to boost the levels of vitamins and minerals in them.

Vegan Creole Rice and Beans Recipe

The classic southern style white beans recipe is a definite ‘no’ for vegans and vegetarians, but the Creole are nothing if not culinary geniuses. Therefore, there is a southern recipe for white beans served with rice that also tastes extremely good and will make a filling plant-based dinner.

• 1 pound dried white beans (soaked overnight)
• 2 ribs celery
• 1 onion
• 4 cloves garlic (minced)
• 1 green pepper
• 2 bay leaves
• 1 teaspoon black pepper
• 1 teaspoon oregano
• 1 teaspoon thyme
• 1 tablespoon soy sauce
• 1 tablespoon Tabasco
• Salt to taste

1. Rinse the beans, put them in a pan filled with water and bring to a boil.
2. Add finely diced vegetables and spices. Let simmer until beans turn soft and add water whenever necessary.
3. Serve the beans on a bed of cooked rice. You can choose any type of rice for this recipe. Basmati with its rich flavor would go especially well with spiced legumes.

Tip: Always add salt last when you are cooking legumes as it makes them harder and thus increases the boiling time.

Dried White Beans: Storage Guide

If the dried beans are of high quality and stored in an airtight container, they can keep almost indefinitely. If you keep them in the freezer, they won’t spoil at all, unless the temperature fluctuates and they get re-frozen several times. This would reduce the nutritional value of the product. Therefore, you should only cook small portions of frozen white beans and eat them right away.

The most important rule to remember when dealing with white beans is to keep them dry . In case you get the beans wet for some reason, dry them in an oven and let them cool completely before repacking the legumes into an airtight container.

Due to their extensive shelf life and ability to retain nutrients for many years to come, dried white beans can be bought in bulk.