Cannellini Beans with Shallots & Sage
Try these simple, savory cannellini beans with shallots and sage as a protein-packed addition to a vegetarian meal.
Low-calorie, nutrient-dense cannellini beans and other legumes are packed with disease-fighting antioxidants, have anti-inflammatory properties and 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 the perfect 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 need a sharp knife and a large pot.
Nutrition information (per serving)*: Total Fat (8.3g); Carbohydrates (69g); Sodium (54mg); Sugar (0g); Fiber (28g); Cholesterol (0mg); Protein (23g)
2 cups cannellini (white) beans
1 shallot, diced
2 cloves garlic, crushed
2 Tbsp. olive oil
1/4 cup fresh sage, minced
1 bay leaf
1 cup water or low-sodium vegetable broth
Salt, to taste
Pepper, to taste
1. Sauté shallot and garlic
Sauté shallot and crushed garlic in olive oil in a large pot until the shallot is caramelized.
2. Add seasoning
Season with salt and pepper and stir in minced sage and bay leaf.
3. Add beans and cook
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 for 1 1/2 to 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. They have a nutty flavor and are often used in Italian cuisine, especially soups. They’re also high in healthy fiber, protein and potassium.
- These beans are delicious served with roasted mushrooms for a healthy vegetarian meal. Mushrooms are also an anti-inflammatory food, containing a compound called beta-glucans that keep your immune system functioning properly. To roast, simply toss in olive oil and add a sprinkle of sea salt, pepper and garlic powder. Roast at 400°F for 20 minutes.
- Soaking dried beans before cooking them cleans them, pulls out some of the sugars that cause gas and helps the beans cook more evenly. Soak beans overnight in 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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