10 Delicious Recipes Using White Beans

1. White Bean and Sausage Stew

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 lb. mild Italian sausage, sliced
• 1 can (14.5 oz.) diced tomatoes
• 2 cans (14.5 oz. each) white beans, drained and rinsed
• 2 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. 1. 1. In a large pot or Dutch oven, heat the olive oil over medium heat.
      2. Add the onion and garlic, and cook until softened.
      3. Add the sausage and cook until browned on all sides.
      4. Add the tomatoes, white beans, chicken broth, thyme, salt, and pepper.
      5. Bring the stew to a simmer, and cook for 20-30 minutes, or until the sausage is cooked through and the flavors have melded together.
      6. Serve hot, with crusty bread on the side.

2. Beans and Tuna Salad

• 2 cans (15 oz. each) beans, drained and rinsed
• 2 cans (5 oz. each) solid white tuna in water, drained and flaked
• 1/2 red onion, chopped
• 1/2 cup chopped fresh parsley
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper, to taste

Instructions

1. In a large bowl, combine the white beans, tuna, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the bean mixture, and toss to coat.
4. Serve chilled, with crackers or bread on the side.

3. White Bean and Roasted Red Pepper Dip

• 2 cans (15 oz. each) white beans, drained and rinsed
• 1/2 cup chopped roasted red peppers
• 2 cloves garlic, minced
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper, to taste

Instructions

1. In a food processor, combine the white beans, roasted red peppers, garlic, olive oil, lemon juice, salt, and pepper.
2. Pulse until the mixture is smooth and creamy.
3. Transfer the dip to a serving bowl, and garnish with a drizzle of olive oil and some chopped fresh parsley.
4. Serve with pita chips or raw vegetables.

4. White Bean and Kale Soup

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can (14.5 oz.) diced tomatoes
• 1 bunch kale, chopped
• 2 cans (14.5 oz. each) white beans, drained and rinsed
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and garlic, and cook until softened.
3. Add the vegetable broth, diced tomatoes, kale, white beans, thyme, salt, and pepper.
4. Bring the soup to a boil, then reduce the heat and let it simmer for 20-30 minutes, or until the kale is tender.
5. Serve hot, with a sprinkle of grated Parmesan cheese on top.

5. White Bean and Spinach Quesadillas

• 1 can (15 oz.) white beans, drained and rinsed
• 1 cup chopped fresh spinach
• 1/2 cup chopped red onion
• 1/2 cup shredded Monterey Jack cheese
• 4 flour tortillas
• Salsa, sour cream, and guacamole, for serving

Instructions

1. In a large bowl, combine the white beans, spinach, red onion, and cheese.
2. Lay out the tortillas, and divide the bean mixture evenly among them, spreading the mixture on one half of each tortilla.
3. Fold the tortillas in half, and press down lightly to seal.
4. In a large nonstick skillet, heat a bit of olive oil over medium heat.
5. Add the quesadillas to the skillet, and cook for 2-3 minutes on each side, or until the tortillas are golden brown and the cheese is melted.
6. Serve hot, with salsa, sour cream, and guacamole on the side.

6. White Bean and Tomato Bruschetta

• 1 can (15 oz.) white beans, drained and rinsed
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper, to taste
• 1 baguette, sliced

Instructions

1. In a large bowl, combine the white beans, tomatoes, garlic, olive oil, balsamic vinegar, salt, and pepper.
2. Mix well and let sit for 10 minutes to allow the flavors to meld together.
3. Toast the baguette slices in the oven or in a toaster.
4. Spoon the white bean mixture onto the baguette slices and serve.

7. White Bean and Chicken Chili

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 lb. boneless, skinless chicken breasts, chopped
• 2 cans (14.5 oz. each) white beans, drained and rinsed
• 1 can (14.5 oz.) diced tomatoes
• 2 cups chicken broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper, to taste

Instructions

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and garlic, and cook until softened.
3. Add the chicken and cook until browned on all sides.
4. Add the white beans, diced tomatoes, chicken broth, chili powder, cumin, salt, and pepper.
5. Bring the chili to a boil, then reduce the heat and let it simmer for 20-30 minutes, or until the chicken is cooked through and the flavors have melded together.
6. Serve hot, with shredded cheese, sour cream, and cilantro on top.

8. White Bean and Mushroom Risotto

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup Arborio rice
• 1/2 cup white wine
• 4 cups vegetable broth
• 1 can (14.5 oz.) white beans, drained and rinsed
• 1 cup chopped mushrooms
• 1/2 cup grated Parmesan cheese
• Salt and pepper, to taste

Instructions

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and garlic, and cook until softened.
3. Add the rice and stir until coated with the oil.
4. Add the white wine and stir until absorbed.
5. Add the vegetable broth, 1/2 cup at a time, stirring constantly and waiting for the broth to be absorbed before adding more.
6. After 20-25 minutes, when the rice is tender and the broth is absorbed, add the white beans, mushrooms, Parmesan cheese, salt, and pepper.
7. Cook for an additional 5-10 minutes, or until the mushrooms are tender and the cheese is melted.
8. Serve hot.

9. White Bean and Sweet Potato Hash

• 1 tablespoon olive oil
• 1 sweet potato, peeled and cubed
• 1 onion, chopped
• 1 can (14.5 oz.) white beans, drained and rinsed
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• Fried or poached eggs, for serving

Instructions

1. In a large skillet, heat the olive oil over medium heat.
2. Add the sweet potato and onion, and cook until the sweet potato is tender and the onion is softened.
3. Add the white beans, smoked paprika, salt, and pepper, and stir to combine.
4. Cook for an additional 5-10 minutes, or until the white beans are heated through.
5. Serve hot, topped with a fried or poached egg.

10. White Bean and Avocado Toast

• 1 can (15 oz.) white beans, drained and rinsed
• 1 avocado, mashed
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Salt and pepper, to taste
• 4 slices of bread, toasted

Instructions

1. In a large bowl, combine the white beans, mashed avocado, garlic, lemon juice, salt, and pepper.
2. Mix well and spread onto the toast.
3. Serve and enjoy!

 

I hope this recipes was delicious and easy to make; I certainly had fun writing it (it probably shows). 🙂 Please feel free to share it with people you care about and want to know more about health.
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