Delicious White Bean Recipes

White beans are a good source of fiber and protein, making them a wonderful addition to your meals. They also taste pretty good, 😉 especially in the recipes we're sharing this week.

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White Beans with Tomatoes and Garlic

Make it a Full Plate Meal: Serve the beans over a slice of 100% whole wheat toast as your 25% part of the plate. A side of lemony greens would add a nice zest to this meal.

75% fiber foods – mixed greens, fresh sage, garlic, diced tomatoes, cannellini beans, fresh parsley
25% foods – bread, oil, crumbled bacon topping (optional)

Recipe Note: One tablespoon of olive oil should be sufficient to help lower the fat in the recipe.

Golden Beans and Greens

Make it a Full Plate Meal: Serve this over a cup of quinoa for a delicious supper. Grilled veggies would make a nice Power-up to your plate, making it even more filling.

75% fiber foods – quinoa, veggies, white beans, leafy greens
25% foods – tahini sauce, oil

White Bean Smoothie

Make it a Full Plate Meal: Enjoy for breakfast or a refreshing light supper. The protein powder is unnecessary since beans add protein from a whole food source.

75% fiber foods – strawberries, blueberries, banana, white beans, cauliflower
25% foods – unsweetened plant milk, hemp seeds, almonds, protein powder

Stuffed Sweet Potatoes with White Beans and Kale

Make it a Full Plate Meal: Top one baked sweet potato with the beans and kale mixture. A side salad would round out the meal nicely. 

75% fiber foods – sweet potato, side salad, shallot, garlic, fresh rosemary, white beans, kale
25% foods – olive oil, salad dressing

Slow Cooker Ribollita

Make it a Full Plate Meal: Serve a generous bowl of this soup with strawberry nice cream for dessert. 

75% fiber foods – cannellini beans, onion, carrot, celery, butternut squash, garlic, tomatoes, fresh herbs, kale
25% foods – bread, parmesan cheese 

Recipe Note:  Use only 1/2 cup parmesan cheese to keep the saturated fat low in the recipe.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.