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Cannellini Beans with Shallots & Sage
Try these simple, savory cannellini beans with shallots and sage as a protein-packed addition to a vegetarian meal.
2 1/2 rs
prep and cook
432 Cal
calories per serving
Overview
Low-calorie, nutrient-densecannellinibeans and other legumes are packed with disease-fighting antioxidants, have anti-inflammatory propertiesand have even been found to help people with diabetes (about half of whom also have arthritis). The addition of antioxidant-rich shallots and garlic make these creamy beans theperfect addition to an arthritis diet.“They’re a great source of fiber, iron and protein, and low in calories and fat,”says recipe developer Lia Huber, founder and CEO of nourishnetwork.com.Huber sometimes replaces meat with beans. “It’s a terrific tactic for reducing inflammation and warding off painful flares,”she says.
To make this recipe you will needa sharp knife and a large pot.
Nutrition information(perserving)*:Total Fat (8.3g); Carbohydrates (69g); Sodium (54mg); Sugar (0g); Fiber (28g); Cholesterol (0mg); Protein (23g)
Ingredients
2 cups cannellini(white)beans
1 shallot,diced
2 cloves garlic, crushed
2 Tbsp. olive oil
1/4cupfresh sage, minced
1 bay leaf
1 cup water or low-sodiumvegetablebroth
Salt, to taste
Pepper, to taste
Directions
Sauté shallot and crushed garlic in olive oilin a large potuntil the shallot is caramelized.
Season with salt and pepper and stir in minced sage andbay leaf.
Add pre-soaked cannellini beans to pot with a 2-to-1 ratio of liquid (water, broth or both) to beans. Bring to a boil, reduce heat and simmer for1 1/2to 2 hours, until beans are tender and creamy.Serve with roasted mushrooms (see below).
Ingredient Tips & Benefits
- Cannellini beans are sometimes called white kidney beans or white beans. Theyhave a nutty flavor and are often used in Italian cuisine,especially soups. They’re also high in healthy fiber,proteinandpotassium.
- These beans are delicious servedwith roasted mushroomsfor a healthy vegetarian meal. Mushrooms are alsoan anti-inflammatory food, containing a compound called beta-glucans that keep your immune system functioning properly. To roast, simply toss in olive oiland adda sprinkle of sea salt, pepper and garlic powder. Roast at 400°F for 20 minutes.
- Soaking dried beansbefore cooking them cleans them,pulls out some of the sugars that cause gas and helps the beans cook more evenly. Soak beans overnightin just enough water to cover them.
*Disclaimer:All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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