NOURISH | Cooking with Cannellini Beans

Cannellini Beans are one of my go to ingredients for a quick and easy lunch, dinner or appetizer recipe. They are inexpensive high in protein and fiber and low in fat. I always have dried ones on hand for the days when I remember to soak them and cook them in my slow cooker, and for the days when I am a little more forgetful or in a rush I make sure that I am stocked up with a number of cans.

The thing that I love about cannellini beans is how creamy they are and also how versatile.  Found mostly in Italian cusine these beans are obviously wonderful with pasta, pesto and tomatoes.  They also work wonderfully in soups, stews and chilis and even creamy sauces. Below are two of my favorite recipes using cannellini beans. Enjoy!

White Bean Pesto Pita Pizzas

Serves 4

Ingredients:

• 2 cups loosely packed flat leaf Italian Parsley
• 1/2 cup roasted pumpkin seeds
• 3 garlic cloves, chopped
• Juice 1/2 lemon
• 1/4 cup nutritional yeast
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4-1/3 cup olive oil
• 1-15oz can cannellini beans, rinsed and drained
• 4 whole wheat pitas
• 12 cherry tomatoes, halved
• 5-6 button mushrooms, sliced and sautéed until soft

Directions:

Preheat the oven to 350F. Place parsley, pumpkin seeds, garlic, lemon juice, nutritional yeast, salt and pepper in a food processor and pulse to coarsely chopped.  With the food processor running slowly drizzle the olive oil through feed tube of the food processor until fully incorporated and smooth. Divide the pesto into five parts; use to top the four pitas and toss the remaining pesto with the white beans.  Divide the white beans amount the four pitas, spreading into an even layer and then top each pita with 1/4 of the cherry tomatoes and mushrooms. Bake for 6 minutes. Broil on high for 2-3 minutes until edges of pita are lightly browned.

Italian Mashed White Beans 

Serves 4

Ingredients:

• 3 cups cooked or canned cannellini beans
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 celery stalk, diced
• 1 carrot, diced
• 2 garlic cloves, minced
• 1/2 cup white wine
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 cup vegetable broth
• 1 tablespoon vegan margarine (optional)

Directions:

1. In a medium heavy bottom pot heat the olive oil over medium-high heat; stir in the onion, celery and carrot and cook for 7-10 minutes until vegetables are tender.
2. Stir in the garlic and cook for 1 minute, then add the white wine and Italian seasoning and cook for 5-8 minutes.
3. Stir in the beans, salt, pepper and broth and cook for 10 minutes on medium-low heat.
4. Taste for seasonings, add margarine if desired and then serve with your favorite veggies, over rice or with a nice slice of crusty bread.