Why White Beans are Wonderful

photo courtesy of Marcia Selden Catering, CT.

photo courtesy of Marcia Selden Catering, CT.

Spring is in the air!  We’re happy to put away our soup pots in exchange for lighter fare.  There’s nothing more delicious than a meal taken outdoors in the first warmth of the season. We love these white bean recipes from Marcia Selden Catering and know you will find them inspiring, too.

Low in fat, high in fiber, white beans are at the head of the super-food pack.  Loaded with antioxidants and vitamin B9 (better known as folic acid), these power houses are not only good for your heart, but keep you feeling full.

And the best part?  They’re inexpensive and the ideal staple to keep in your pantry. Here are our favorite, no fuss white bean recipes.

Mediterranean White Bean Salad

This one bowl salad comes together in a just a few minutes.

This recipe is dairy (cheese optional)

Ingredients

  • 1 14.5-ounce can white beans, drained but not rinsed
  • 2 Tbsp. chopped red onion
  • A squeeze of lemon juice
  • 2 teaspoons red wine vinegar
  • 1 Tbsp. extra virgin olive oil
  • ¼ C. each-freshly chopped basil and flat leaf parsley
  • ¼ C. crumbled feta or ricotta salada
  • 1 pinch red pepper flakes
  • Salt and freshly ground pepper to taste
  • ¼ C. pomegranate seeds

Instructions

  1. Combine all ingredients into a bowl, cover and chill for a few hours. Garnish with pomegranate seeds before serving.

Notes

Recipe courtesy of Marcia Selden Catering, Stamford, CT.

http://kosherlikeme.com/recipes/why-white-beans-are-wonderful

 

White Beans with Leeks and Truffle Salt

White Beans with Leeks and Truffle Salt

This recipe is rich with just a bit of butter and creme fraiche. Check out just how little goes a long way!

This recipe is dairy.

Ingredients

  • 1½ Tbs. olive oil
  • 1 Tbs. unsalted butter
  • 1 leek, washed and thinly sliced
  • 2 Tbs. fresh thyme
  • 1 garlic clove, peeled and chopped
  • 3 oz. white wine
  • 12 oz. white beans, drained
  • ¼ C. flat leaf parsley, chopped
  • ½ Tbs. crème fraîce
  • Salt and pepper
  • Parmesan

Instructions

  1. Add oil and butter into a saucepan and turn the heat to medium-low. Add the leek, thyme, and garlic and cook until soft, about 20 minutes.
  2. Turn the heat to high, and add wine. When it comes to a boil, add the beans and turn heat to medium. Simmer for 10 minutes.
  3. Turn off the heat, toss in the chopped parsley and the crème fraîce, grate fresh Parmesan to taste and sprinkle with truffle salt before serving.

Notes

Recipe courtesy of Marcia Selden Catering, Stamford, CT.

http://kosherlikeme.com/recipes/why-white-beans-are-wonderful

 

Orzo with White Beans, Arugula and Italian Tuna

This one pot, one bowl salad is bright with plenty of greens and loads of flavor.

It is non-dairy (pareve)

Ingredients

  • 8 oz. orzo
  • 8 oz. canned Italian tuna packed in oil
  • ½ C. fresh lemon juice
  • 2 large cloves garlic, chopped
  • 1 tsp. kosher salt
  • ½ tsp. freshly ground black pepper
  • 1 can (15 ounces) cannellini beans, rinsed and drained
  • 1 small red onion, thinly sliced
  • 1/2 cup chopped Italian leaf parsley, plus whole leaves for garnish
  • 2 C. baby arugula
  • ½ C. toasted pine nuts
  • 1/2 thinly sliced lemon

Instructions

  1. Cook pasta as directed on package; drain and rinse under cold water.
  2. Drain tuna, reserving oil in a salad bowl; whisk lemon juice, garlic, salt and pepper with oil. Flake tuna into same bowl.
  3. Add pasta, beans, onion, arugula, chopped parsley and pine nuts; toss gently to coat with dressing. Serve garnished with parsley leaves and lemon slices.

Notes

This recipe is courtesy of Marcia Selden Catering, Stamford, CT.

http://kosherlikeme.com/recipes/why-white-beans-are-wonderful

8 Comments

  1. these all sound amazing liz! thanks for sharing them. i recently found a great source for organic cooked beans in a BPA free bag that are shelf stable….for those who prefer not to use cans. the company is called FOOD CO. they are parve and have the K on them. they are also vegan and grown right here in the USA! go to figfood.com to learn more about this.

    • I’ll add arugula to almost anything just like I’ll take any excuse to throw in really great Italian tuna. This is the perfect opportunity for both.

  2. Three great white bean salad options and just in time. Hearty and satisfying without a lot of fuss. The Mediterranean salad with pomegranate seeds sounds delish with its little burst of sweetness. Oooooo-weeeee!

  3. I have not met a bean I didn’t like so I will definitely make these! Congrats on the Passover book. I am reading every page. These are great recipies year round!! I look forward to your blog every week.

    Best
    Donna

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