Tuesday, March 6, 2012

Tuscan White Beans with Tomatoes

It is a beautiful, sunny but COLD day here in Middle Georgia, so I decided to make something a bit more hearty for lunch today.

Dried beans are:

1. Healthy
2. Cheap
3. Easy to Prepare

This simple preparation is a favorite way to prepare beans in Tuscany—home of the mangiafagioli, or bean eaters. NOTE: The cooking time for dried beans may vary; older beans often take longer to soften.

1 lb. dried zolfini or cannellini beans
4 tbsp. fruity extra-virgin olive oil

1 large sweet onion, sliced
2 cloves garlic, crushed
1 can diced tomatoes (I use Hunts)

Salt to taste...
3–4 whole black peppercorns
Salt and freshly ground black pepper

1. Sort through beans, discarding any small stones; then rinse beans under cold running water. Put beans in a large earthenware casserole, cover with cold water, and set aside to soak for at least 4 hours or overnight.
2. Drain beans; then add 12 cups cold water, 2 tbsp. of the oil, garlic, and peppercorns. Cover and bring to a simmer over medium heat, about 1 hour. Season to taste with salt, reduce heat to medium-low, and gently simmer, stirring occasionally with a wooden spoon, until bean skins are tender and interiors are soft, about 1–2 hours more.
3. In the meantime carmelize onions in large frying pan in a tablespoon olive oil.
4.  Drain beans and add to carmelized onions and add canned, diced tomatoes and simmer until
     most of the liquid from the tomatoes has been absorbed.
5.  Serve hot with some Tabasco or Siracha for a bit of zip!

and here are a few nutrition facts for you:
Nutrients in
Navy Beans
1.00 cup (182.00 grams)
Nutrient%Daily Value






vitamin B128.6%




Calories (254)14%
These facts are for "Navy Beans", but all the white beans have about the same nutritional values ..

As you can see, the FIBER content is wonderful, and something we all tend to be lacking in.

God Bless - Healthy Eating - Peace, Love and Joy to all!

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