The Story Behind the Recipes
White beans – a little introduction 🙂
These pale little beans don't get nearly enough respect.
Most of us cruise right past them at the grocery store. They get lost somewhere between the familiar bags of red lentils and their flashier cousins – red kidney beans.
But white beans are actually the neighborhood bad girls. Why, you ask?
Because a cup of cooked white beans, 180 g (about 6.3 oz), packs 17 grams of protein and just 1 gram of fat, and is rich in iron, magnesium, and calcium. No wonder people in England like to start the day with baked beans in sauce on toast.
Here are three easy, delicious vegan recipes starring white beans – the bad girls of the block.
- For these recipes, I used frozen white beans and cooked them in boiling water for about 10 minutes.
You can also use dried white beans, and I recommend it: just soak them overnight in plenty of water, then cook them with a teaspoon of baking soda for about half an hour, until tender.
For these recipes, I don't recommend using canned white beans.
Give white beans a second look next time you're at the grocery store, okay? 🙂
White Bean and Sweet Potato Balls in Cashew Curry Sauce
Ingredients:
Makes 10 ping-pong-sized balls
For the bean balls:
- 1 cup cooked white beans
- 1/2 cup cooked sweet potato
- 1/2 cup tofu
- 1 tablespoon coconut oil
- A little salt
For the sauce:
- 2 tablespoons cashew cream (cashews soaked overnight, then blended into a paste)
- 1 tablespoon coconut oil, for sautéing
- 1 teaspoon curry powder from the grocery store spice aisle
- A pinch of coriander seeds
- 2 tablespoons unsweetened soy milk
- Crushed garlic
- 1 teaspoon soy sauce
- A few drops of sesame oil
- A little grated ginger
Directions:
- Process all the bean ball ingredients thoroughly in a food processor until you have a sticky mixture that holds its shape. Shape into balls.
- Bake at 180°C (350°F) for about 15 minutes, until cracks appear on top. Remove from the oven and let cool.
- Make the sauce: Heat the oil in a skillet over low heat. Add the coriander seeds, curry powder, and ginger, and cook for a minute or two, just to bloom the spices.
- Add the crushed garlic, cashew cream, soy milk, soy sauce, and a few drops of sesame oil. Stir until the sauce is smooth.
- If the sauce is too thick, add a little water to thin it out.
- Place the bean balls in the sauce and serve hot, topped with cilantro leaves and hot chili pepper.
Nutritionist Tami Adiv (an Israeli nutritionist) adds: These bean balls are practically a meal on their own: they combine protein and carbohydrates and are rich in iron and calcium. A fresh salad on the side with a handful of nuts rounds out the plate. Visit nutritionist Tami Adiv's Facebook page
Lightly Sweet White Bean Salad
Ingredients:
Serves 2
- 1/2 cup cooked white beans
- 1/2 cup cooked, cubed sweet potato
- 2 large kale leaves, blanched
- 1 nectarine, sliced
- A small bunch of mint leaves
- 1/2 red onion
- 4 Brazil nuts
For the dressing:
- 1 tablespoon olive oil, a little lemon juice, and 1/2 teaspoon silan (date syrup)
- Salt and pepper
Directions:
- Combine all the salad ingredients in a bowl.
- Shake the dressing ingredients together and pour over the salad.
Nutritionist Tami Adiv adds: "This salad provides a good amount of iron, along with selenium, an important nutrient involved in antioxidant defenses. Brazil nuts are one of its richest sources. Add a few slices of tofu pastrami or some edamame to make this a complete, nourishing meal." Visit nutritionist Tami Adiv's Facebook page
White Bean Spread with Turmeric
Ingredients:
- 1 cup cooked white beans
- 1 tablespoon olive oil
- 1 teaspoon ground turmeric
- A little lemon juice
- Salt and pepper
Directions:
- Blend everything thoroughly in a food processor.
- If the spread is too thick, add a little water to thin it out.
Nutritionist Tami Adiv adds: "This spread provides a good amount of protein, iron, and calcium. Pair it with a slice of bread and a fresh vegetable salad for a great breakfast." Visit nutritionist Tami Adiv's Facebook page
