Cannellini beans are loaded with nutrients your body needs. They help reduce cholesterol, prevent headaches and give you energy to spare.
They are a traditional Italian bean, (a haricot bean which is the edible pod or seed of any of several beans, especially the kidney bean), that have an indescribable nutty flavor.
They are very versatile beans and are used interchangeably with other white beans in recipes.
Nutritional Value and Health Benefits of Cannellini Beans
These beans are low-fat, high in fiber and provide a high quality of magnesium, fiber, iron and folate. They have twice as much iron as beef. Maintaining iron stores high ensures a stable supply of hemoglobin. This carries energizing oxygen to every cell in the body. This gives you energy to spare!
They are a fine source of molybdenum. This is a trace mineral that helps the body produce detoxifying enzymes. This prevents headaches that are caused by sulfites, a compound used to preserve baked goods, wine and various things. They are also loaded with thiamine which is essential for high mental performance. Thiamine is required for a neurotransmitter, acetylcholine, which improves reaction time.
They are high and fiber help cut cholesterol. The beans fiber binds to fat to help flush it from the body. It’s also loaded with folate which helps lower levels of homocysteine, which clogs arteries.
Cooking Preparation and Tips
- – These beans should be soaked overnight prior to cooking.
- – Using the pressure cooker, the cooking time is approximately 20 minutes.
- – They can be cooked on the stove top. Simmer them for approximately 3 hours.
- – They are excellent for adding to salads, soups and stews.
- – 1 cup of dried beans makes about 3 cups of cooked beans.
Healthy Recipes with Cannellini Beans
Cann. Bean Au Gourmet
- 2 slices bacon, diced and crisped
- 1/2 cup sliced mushrooms, sautéed
- 2 tablespoons Worcestershire sauce
- 2 teaspoons curry powder
- 3 cups cann. beans, rinsed and drained
- 8 whole cloves
- 1 drop tobasco sauce
- 1 can condensed pepperpot
Mix all the ingredients together and bake in a 2 quart casserole at 350 degrees for 30 minutes.
Makes 6 servings
Cann. Bean Tostada
- 2 cans (19 oz) Beans
- 1 Tablespoon Olive oil
- 2 Tablespoons of water
- 2 Teaspoons Southwest Seasoning
- 8 Flour Tortillas
- Shredded Cheese (cheese of your choice)
- Drain and rinse the beans.
- Combine the beans, olive oil, and water – mash using a potato masher.
- Add the southwest seasoning.
- Spread the mixture on the tortillas.
- Top with 1 cup salsa and shredded cheese, if desired.
Makes 4 servings