Cannellini beans, also known as White Kidney Beans, are very popular in Italian cuisine and commonly used in soup, pasta, and side dishes. They were initially grown in Argentina by Italian immigrants who later brought them to Italy. These beans are valued for their mild nutty flavor and healthy properties such; they are rich in protein, dietary fiber, and essential minerals. They don’t contain cholesterol or fat and provide only 100 calories per 100g. The distinguishing feature of these beans, however, is their high content of the group B vitamins and antioxidants.
Due to their unique chemical composition, Cannellini beans also help withstand numerous serious diseases and health disorders. Here are some examples:
They show certain anti-cancer properties.
Several studies have revealed a link between regular consumption of Cannellini beans (4 or more servings a week) and a lower occurrence of colorectal adenomas – benign tumors with a high risk of turning into colorectal cancer.
They lower the risk of diabetes in people who are inclined toward it.
Cannellini beans have a very low glycemic index, which is used to evaluate foods for their effect on blood sugar levels. Food with a high glycemic index causes swings in blood sugar levels, which can result in many health problems including diabetes, insulin resistance, sudden changes in mood, and an overall lack of motivation. On the contrary, Cannellini beans—with their low glycemic index—help prevent diabetes in pre-diabetic people.
They prevent cardiovascular diseases.
The high content of antioxidants, minerals (especially iron and potassium) and dietary fiber in Cannellini beans improve heart functions and blood vessels and provides protection against hypertension. Their consumption improves blood characteristics and the blood’s ability to supply oxygen to the whole body.
They detoxify the body.
This quality of the beans is connected with the comparatively high amount of molybdenum—a trace element that stimulates detoxifying enzymes in the body. These enzymes, in turn, help destroy acetaldehyde—a poisonous and carcinogenic substance that is formed by yeast and alcohol metabolism.
They help manage weight loss.
The key to weight loss management is supporting the balance between the food you eat and calories you burn. A 100g serving of Cannellini beans is accountable for only 5% of the daily 2,000-calorie intake suggested for an adult. The protein and fiber increase the feeling of satiety and help control the appetite.
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Per 1 ounce 28g (1 ounce (28g))
Amount% Daily Value*
Total Fat 0g0%
Saturated Fat 0g0%
Total Carbohydrate 17g6%
Dietary Fiber 4g16%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
INGREDIENTS: Cannellini Beans
Packaged in a facility that also processes tree nuts and wheat
Storage Time: up to 4 years
Country of Origin: USA
100g of Cannellini beans contain:
Protein – 23.58g (46% of RDA)
Carbohydrates – 60g (30% of RDA)
Fiber, total – 24.9g (52% of RDA)
Phosphorus – 407mg (39% of RDA)
Potassium – 1406mg (30% of RDA)
Copper – 0.958mg (48% of RDA)
RDA – Required Daily Amount
Not available POST
Cannellini Bean Stew
1 jar of sun-dried tomatoes (drained weight of 150g)
2 400g tins of chopped tomatoes
2 400g tins of cannellini beans
1 tablespoon of tahini
1 teaspoon of ground chilli
3 cloves of garlic
salt and pepper
Simply pour the beans into a colander, rinse them with water and then drain them before placing them in a large frying pan.
Next drain the sun-dried tomatoes in the colander and add them to the pan with the tins of tomatoes, tahini, crushed garlic, chilli, salt and pepper.
Allow the pan to heat for a few minutes until everything is nice and hot, then serve and enjoy!
Vegan Vegetable Soup
2 tbsp olive oil
3 cloves garlic
1 medium onion
1⁄2 leek (white only)
4 small potatoes
2 celery stalks
1 cup green beans
1 tin (400 g) cannellini beans
500 ml chicken stock (for Vegan replace with vegetable stock/broth)
1 litre tomato puree
white pepper and salt to taste
4 tbsp Broccoli Sprout powder
1. Dice all the vegetables to roughly 2cm blocks.
2. In a large pot on high heat, start sweating off the hard vegetables like carrot, celery and onion in olive oil. After 3 minutes lower the heat to medium and add the garlic, leek, potato and beans and sauté for another 3 minutes. Season to taste (a couple of sprigs of fresh thyme may be added at this stage if desired).
3. Pour in chicken or vegetable stock, cannellini beans and tomato puree and bring to a simmer. Turn heat to low, cover and simmer for a further 45 minutes.
4. Remove from heat and rest for 5 minutes. Stir in broccoli sprout powder and serve.