Cannellini Beans is a traditional white Italian bean, also known as white kidney beans. These legumes have a number of health benefits with their high levels of fiber, proteins, and micronutrients. Apart from lowering blood sugar and blood pressure, these beans also balance fluids in the body and fight cell damage and inflammation. Chandani Jain is a super fun and talented cook who loves dancing and teaching young kids. Her creativity enables her to explore different ways to tweak up regular, everyday dishes. In a quest to add more natural protein to her diet, she came across Cannellini Beans. Chandani shares with us three very simple and quick ways of using Cannellini Beans in a soup, as a dip, and as a crostini topping! Don’t miss watching our IGTV video for some helpful tips on planning protein based meals for kids and adults.
INGREDIENTS
FOR CAULIFLOWER AND CANNELLINI BEAN SOUP
1 cauliflower, cut into florets
1.25 cups cannellini beans (white beans), cooked
2 sticks celery, chopped into 1 inch pieces
2 cloves garlic
1 cup white onion, diced
2 tbsp ghee
2 tbsp olive oil
salt, to taste
black pepper, to taste
6 cups water/ broth
1 heaped tsp herbes de provence
paprika
parsley flakes
chives, finely chopped
croutons, to garnish
small roasted cauliflower (optional), to garnish
celery, thinly sliced or pieces to garnish
FOR CANNELLINI BEAN HUMMUS (For 1 cup)
3/4 cup cannellini beans, cooked
1/3 cup oil
2 tbsp tahini
1 tsp za’atar seasoning
1-2 tbsp lemon juice (1/2 lemon)
1-2 tbsp water
1/2 tsp salt
1 clove garlic (optional)
4 pine nuts
olive oil
FOR CANNELLINI BEAN CROSTINI (Makes 5-6 toasts)
3/4 cup cannellini beans, cooked
3/4 cup cherry tomatoes, do not chop
2 tsp olive oil
1 clove garlic
1/4 cup white onion
2 tsp red wine vinegar
1 tsp maple syrup
1 tsp oregano
1/2 tsp salt
1/2 tsp black pepper
5-6 slices baguette/ French bread, thinly sliced
parsley flakes, to garnish
parmesan cheese, to garnish
DIRECTIONS
FOR CAULIFLOWER AND CANNELLINI BEAN SOUP
Step 1
Preheat oven to 400 degrees F. Spread olive oil evenly over the baking tray and spread cauliflower florets on it. Then, sprinkle with salt and bake for 25-30 minutes till tops are somewhat browned. When cauliflower is nearly done, put ghee in pan and sauté the onions. After a few minutes, when onions turn translucent, add garlic. Once garlic turns slightly brown, add celery and cannellini beans and saute for a few minutes.
Step 2
Add cauliflower, herbes de provence, and salt and mix it well. Then add water/ broth (broth can be made by boiling vegetable scraps with a little salt and a few dried herbs of your choice for about 45 minutes. Once water changes its color, strain it and use for broth. Save scraps to reuse a couple more times). Cover pot and simmer for about 20-30 minutes.
Step 3
Uncover the pot and let it cool. Then blend the mixture to a creamy consistency, adding additional broth if needed. Garnish with croutons, a small piece of roasted cauliflower, and celery.
FOR CANNELLINI BEAN HUMMUS
Step 1
Blend all ingredients together in a mixer until smooth and creamy texture is obtained. Add water or brine from the cannellini bean can if needed to aid in blending. Adjust salt as necessary and serve with a garnish of pine nuts and olive oil mixed with za’atar.
FOR CANNELLINI BEAN CROSTINI
Step 1
Preheat the oven to 300 degrees F. Brush bread with olive oil and bake for 20-25 minutes, till crisp.
Step 2
Put olive oil on frying pan and add onions. Cook it for a few minutes until the onions turn translucent. Then, add whole cherry tomatoes and cook till the skin splits (takes about 10 minutes). Add garlic and cannellini beans and cook for a 2-3 minutes. Then add all the seasonings, red wine vinegar, and maple syrup and cook for another 2 minutes. Mash beans slightly with potato masher but carefully avoid crushing the tomatoes.
Step 3
Serve fresh on crostini topped with parsley flakes and parmesan cheese. Avoid reheating as the topping will dry out.
