Recipes with white beans, a classic legume

White beans are one of the most consumed legumes in our country. In addition to their nutritional value, one of their main advantages is that they can be cooked in numerous recipes. At Your Spanish Shop we offer you a wide selection of white beans and in this post, we give you several ideas to enjoy them in different recipes.

Advantages and nutritional value of white beans

White beans are a highly nutritious food and offer multiple health benefits. They are an excellent source of vegetable protein, making them an ideal option for vegetarians and vegans looking for alternatives to animal proteins. In addition, their high fiber content favors digestion and helps maintain intestinal health, preventing problems such as constipation.

The nutritional value of white beans includes an abundance of essential vitamins and minerals. They are rich in iron, which is crucial for the formation of red blood cells and the prevention of anemia. They also contain magnesium, potassium and folate, nutrients that contribute to the proper functioning of the nervous system and the maintenance of cardiovascular health.

Another significant benefit is their low glycemic index, which makes them a suitable choice for people with diabetes, as they help control blood sugar levels. In addition, white beans are low in fat and contain no cholesterol, making them beneficial for the heart and overall health.

Incorporating white beans into your daily diet can contribute to a balanced and healthy diet.

White beans cooked Vivó 1.6 kg€4.62white beans Luengo 1 kg.€4.89Cooked white beans Luengo 570 gr.€2.12

3 recipes with white beans

1. White Bean and Tuna Salad
Ingredients:

400 g of cooked white beans

1 can of tuna in oil

1 red pepper

1 green pepper

1 red onion

2 ripe tomatoes

1 cucumber

Black olives (optional)

Extra virgin olive oil

White wine vinegar

Salt and pepper to taste

Fresh chopped parsley

Preparation:

Rinse and drain the cooked white beans.
Wash and cut the peppers, onion, tomatoes and cucumber into small cubes.
In a large bowl, mix the white beans, peppers, onion, tomatoes and cucumber.
Add the crumbled tuna and black olives if using.
Dress with olive oil, vinegar, salt and pepper to taste.
Mix all ingredients well and let sit in the refrigerator for at least 30 minutes to allow the flavors to blend.
Before serving, sprinkle with chopped fresh parsley.

2. White Bean and Vegetable Soup

Ingredients:

400 g cooked white beans

1 onion

2 garlic cloves

2 carrots

2 celery stalks

1 zucchini

1 tomato

1 potato

1 litre vegetable stock

Extra virgin olive oil

Salt and pepper to taste

Bay leaves

Fresh thyme

Preparation:

Finely chop the onion and garlic. Peel and cut the carrots, celery, zucchini, tomato and potato into small cubes.
In a large pot, heat a little olive oil and sauté the onion and garlic until golden.
Add the carrots, celery and potato, and cook for about 5 minutes.
Add the zucchini, tomato and cooked white beans.
Pour in the vegetable stock and add the bay leaves and thyme.
Bring to the boil, then reduce the heat and simmer for 30 minutes, or until the vegetables are tender.
Season with salt and pepper to taste.
Remove the bay leaves before serving.

3. White Bean and Chorizo ​​Stew

Ingredients:

400 g cooked white beans

200 g chorizo

1 onion

2 cloves garlic

1 red pepper

1 carrot

1 tomato

1 bay leaf

1 teaspoon sweet paprika

1 litre chicken stock

Extra virgin olive oil

Salt and pepper to taste

Preparation:

Peel and chop the onion and garlic. Wash and cut the red pepper and carrot into small cubes. Peel and chop the tomato.
Cut the chorizo ​​into slices.
In a large saucepan, heat olive oil and sauté onion and garlic until golden.
Add red pepper and carrot and cook for about 5 minutes.
Add chorizo ​​and cook until lightly browned.
Stir in chopped tomato and cook until soft.
Add cooked white beans, sweet paprika and bay leaf. Stir well.
Pour in chicken stock and bring to a boil.
Reduce heat and simmer for 20-25 minutes, until flavours blend and stock has reduced slightly.
Season with salt and pepper to taste.
Serve hot with some crusty bread.

These are just a few ways to enjoy white beans, but there are many other recipes you can include them in.

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