Cannellini beans (also known as white kidney beans) are a traditional Italian bean. They are naturally low fat and high in fiber. They contain the trace mineral molybdenum, which helps prevent headaches caused by sulfites. Since sulfites are found in wine, cannellini beans are a good choice for a meal paired with wine.
White Bean-Basil Spread
Ingredients:
- 1 (15-oz.) can cannellini (a/k/a white kidney) beans
- 1 1/2 tbsp. fresh lemon juice
- 2 cloves minced fresh garlic (1 additional clove can be used if you like to pack a punch)
- 2 tbsp. extra virgin olive oil
- 2 tbsp. chopped fresh basil
- 1/2 tsp. salt
Directions:
- Drain and rinse beans
- Place in a food processor bowl.
- Add all remaining ingredients and puree.
- Serve on crackers or warm bread.
Ceci Beans with Rosemary
Ceci is the Italian name for garbanzo beans, also known as chick peas. They are nutritious, inexpensive and easy to prepare. Their harvest time is short, so they are rarely found in their fresh form but are just as delicious when cooked from a can.
Ingredients:
- 1 can ceci beans (a/k/a garbanzo beans or chick peas)
- 2 sprigs fresh rosemary
- 1/4 cup olive oil
Gently warm the beans in the olive oil until hot. Add rosemary (amount can be adjusted to taste) and sautee a few more minutes. Do not add the rosemary too early or it will sour.
Fresh Ceci Beans with Rosemary
Ingredients:
- 1 ¼ pounds of fresh ceci beans
- 2 sprigs fresh rosemary
- 1/4 cup olive oil
Directions:
- Shell the fresh beans. The shells are very light and the total will reduce to about 1 pound.
- Rinse the beans with cold water
- Place just enough water at the bottom of the sauce pan to cover the entire bottom. Slowly simmer the beans with the pan covered for about 4-5 minutes so that the beans start to soften.
- Drain any remaining water after 5 minutes
- Add olive oil and gently warm the beans at a low temperature (just above a simmer) in the olive oil until they are almost tender enough to eat (the beans will still have a slight crunch).
- Add fresh rosemary (amount can be adjusted to taste) and sautee a few more minutes (2-3). Do not add the rosemary too early or it will sour.
- Serve hot as a side dish.
A serving suggestion is to serve the beans on top of greens cooked in olive oil and garlic. Use a flat, tender green like Tuscan or dinosaur kale, dandelion greens or Chinese type greens.
Annabella Gualdoni - Annabella Gualdoni is a lawyer by education but works an educator and real estate professional. She has bought, sold, and renovated ...
