The cannellini bean, a type of white kidney bean, is high in protein, fiber, iron, and magnesium—and low in fat. Originally cultivated in Argentina by Italian immigrants, cannellini beans appear in traditional Italian dishes such as Tuscan bean soup, pasta e fagioli, and minestrone. “Cannellino” is the Italian word for “cinnamon”—it is said that the bean may have been named for a type of Italian cinnamon candy it resembles.
Creamy and mild, cannellini beans can be used in all types of dishes, including baked goods, in which they can be used in place of shortening to reduce fat and add protein.
The recipes here call for dried cannellini beans, although canned can be used in a pinch. Why dried? Dried beans are usually more cost-effective than canned since dried beans yield more servings per pound than their cooked canned cousins. Dried beans have no added salt, unlike most canned offerings, and no endocrine-disrupting bisphenol-A (BPA) in their packaging, which cannot be said of all canned beans.
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To prepare dried beans for cooking, soak them in water overnight, or add them to a pot of boiling water, remove from heat, and let stand for an hour.
Cannellini Bean and Rosemary Frittata
Ingredients:- 1/3 cup dried cannellini beans (yields about 1 cup cooked)
- 4 large eggs, lightly beaten
- 1/2 cup milk
- 1 clove garlic, minced
- ½ small onion, minced
- 1 Tbs. dried rosemary
- 1 Tbs. dried parsley
- 1/4 cup parmesan cheese, grated
- Salt and pepper to taste
- 1 tsp red pepper flakes, if desired
- Preheat oven to 350.
- Bring a pot of water to a boil, pour in cannellini beans, turn off heat, and keep covered one hour. (This is in lieu of soaking overnight.)
- Strain beans.
- Bring a fresh pot of salted water to boil, add beans and simmer, covered, for 40–50 minutes until beans are soft. Do not overcook.
- Mash beans with a fork.
- Combine beans with remaining ingredients in a 9-inch pie plate and bake for 30 minutes or until center of frittata is set.
Cannellini Bean and Tuna Salad
Ingredients:- 1 1/3 cups dried cannellini beans (yields 4 cups cooked)
- 2 5-oz cans chunk tuna in water, divided
- 1/2 cup sliced red onion, divided
- ½ cup chopped fresh parsley, divided
- Extra-virgin olive oil
- Kosher salt
- Cracked black pepper
- Bring a pot of water to a boil, pour in cannellini beans, turn off heat, and keep covered one hour. (This is in lieu of soaking overnight.)
- Strain beans.
- Bring a fresh pot of salted water to boil, add beans and simmer, covered, for 40-50 minutes until beans are soft. Do not overcook.
Place 1 cup beans in a dish and top with tuna, red onion, and parsley. Drizzle with extra-virgin olive oil, kosher salt, and cracked pepper to taste.
Serves four.
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