1 Can of White Beans, 3 Tasty Recipes

White beans are deliciously creamy, extremely versatile and can be made into tasty protein-rich meals or snacks in minutes. When using white beans or any other canned beans, be sure to drain off the liquid in the can, rinse them a couple of times and then drain them well. These steps will remove any flavors the beans have absorbed from the can and give you the perfect base for any of these recipes. In general I like to use cannellini beans for their larger size and creamy interior but navy beans will also work well.

CannelliniBeans1

CannelliniBeans1

A Bowl of Cannellini Beans

Photo by: Jennifer Blume ©2014

Jennifer Blume, 2014

A Bowl of Cannellini Beans

Creamy White Bean Rosemary Dip

Makes 1 1/4 cups (serves 4)

Light, creamy and incredibly tasty, this dip goes with more than just crudites. Try it as a filling for sandwiches, spread over crackers or as a topping for simple grains.

Directions: In the bowl of a food processor add 1 can drained and rinsed beans, 2 tablespoons fresh rosemary leaves, 1/4 cup olive oil, 1 clove garlic, and 1 teaspoon red wine vinegar. Blend until completely smooth, about 2 minutes. Season with salt and pepper, scrape sides and blend again.

White Beans with Garlic and Chili

Serves 4 as a side dish

This flavorful dish is a great topping for crostini or crackers and also adds interest when served over simple salads, grains or greens. (Here I used navy beans.)

Directions: Warm 2 tablespoons extra-virgin olive oil in a small skillet over medium heat. Add 3 cloves of thinly sliced garlic and simmer until golden. Stir in a large pinch of red chile flakes and add 1/2 can drained and rinsed beans. Remove from heat and season with sea salt.

Beans and Greens

Serves 4 as a side dish

This dish is delicious served simply with a drizzle of olive oil or made into a soup by adding extra water. Use any greens that are in season: kale, spinach, chard, mustard greens — or a combination — will all do nicely.

Directions: Warm 2 tablespoons of olive oil in a wide skillet and add 3 cloves of minced garlic and 1 chopped leek. Saute for 2 to 3 minutes and then add 2 cups chopped greens, 1/2 cup water and 1 can drained and rinsed beans. Bring up to a simmer and cook until greens are wilted. Season with salt and pepper, and serve with a drizzle of olive oil.

Get more healthy dish ideas:

Amy Chaplin is a chef and recipe developer in New York City. She blogs at www.amychaplin.com.

Keep Reading

Next Up

Bringing Back the Family Dinner, One Tasty Cauliflower Recipe at a Time

Laurie David is primed to share her practical yet sly spin on healthier home cooking.

Spotlight Recipes: Healthy,Tasty Muffins

Read about healthy muffin recipes and how to make muffins more nutritious at the same time.

5 Tasty Recipes to Cure What Ails You

Recipes to keep your mind, body, and soul healthy and happy.

Katie's Healthy Bites: Tuna & White Beans

Even though part of this meal comes from a can, you'd never know once you dress it up with fresh flavorings.

Chef Seamus Mullen shares this tasty and healthy recipe from his book, Hero Food.

Chef Seamus Mullen shares this tasty and healthy recipe from his book, Hero Food.

Penne With Roasted Tomatoes, Garlic, and White Beans — Meatless Monday

Ellie Krieger’s light but satisfying pasta dish is made with protein-packed cannellini beans and sweet, roasted tomatoes and is topped with creamy parmesan.

Tuscan Tomato-White Bean Soup — Meatless Monday

Look to Food Network Magazine's hearty soup for those in-between days in early September before autumn sets in.