Healthy Food Database

Cannellini Beans

A larger version of the haricot bean, cannellini beans are white kidney-shaped beans with a mild flavour.

Category: Legume

In Season: all year

To Buy:

Buy dried from health food stores or stores with a reliable high turnover of produce. Can also be bought pre-cooked in cans.

To Store:

Store in an airtight container in the pantry. They will store for years but the longer you keep them the tougher they get and their flavour is diminished. Legumes stored in more humid conditions should be used sooner. Refrigerated cooked legumes can be stored in plastic or glass containers and used within four or five days.

Tips & Tricks:

Cooked legumes can be stored in the refrigerator or frozen for future use. To freeze cooked legumes, put them in airtight, moisture-proof containers and use them within six months. To thaw place the container of frozen legumes in the refrigerator the day before they are needed.

Cooking Tips:

Soak dried beans overnight . Drain and add 3 cups of fresh water to one cup of beans. Bring to the boil and simmer for approx an hour or until tender. Add sea salt to the water in the last 10 minutes of cooking. Mash cannellini beans with roast garlic, olive oil and seasoning to replace mashed potato. A delicious high fibre, low GI alternative.

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Nutrition per 0.5 Cup:

Weight (grams):

Carbohydrates, g:

12.1

Fibre, g:

Fat (g):

0.3

Monosaturated Fat , g:

0.0

Iron, mg:

Potassium:

Phosphorus:

Salicylates:

Safe/negligible amount

Energy (kJ):

366

Low GI < 55:

Protein (g):

7.1

Saturated Fat, g :

0.1

Niacin (B3):

Folic Acid:

Magnesium:

Amines:

Negligible

Glutamates:

n/a

Benefits the Following Health Conditions:*

Anaemia

High Blood Cholesterol

Constipation

Diabetes

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* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

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