Tuscan Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Tuscan Beans
4500 min.
6
383kcal

Suggestions


Imagine savoring a warm bowl of Tuscan Beans, a delightful dish that encapsulates the heart of rustic Italian cuisine. This vegetarian and vegan-friendly recipe showcases the incredible flavor of dried white beans, typically Great Northern or navy beans, enhanced by the aromatic essence of sage and garlic. Not only is this dish gluten-free and dairy-free, but it also offers a wholesome meal that is both filling and nutritious.

The slow-cooking process allows the beans to absorb the rich flavors of the herbs, while the gentle simmer ensures they turn tender without losing their shape. Serving this dish with a drizzle of fine-quality extra-virgin olive oil brings a luxurious finish that makes it suitable for both casual lunches and elegant dinners. The robust flavor profile and creamy texture come together to create a delicious and satisfying main course that can be admired by vegans and meat-lovers alike.

With less than 400 calories per serving, Tuscan Beans is a guilt-free option that does not compromise on flavor. Perfect for meal prep, you can cook the beans a day ahead, making it an excellent choice for busy weeknights or entertaining guests. Dive into a bowl of this Tuscan treasure, elevate your dining experience, and let the comforting qualities of these beans transport you to the sun-drenched hills of Tuscany.

Ingredients

  •  bay leaves (not California)
  • tablespoon sea salt 
  • head garlic 
  • lb navy dried white picked over rinsed
  • servings olive oil extra virgin extra-virgin (preferably Tuscan)
  •  sage fresh
  • 10 cups water 

Equipment

  • sauce pan
  • pot

Directions

  1. If using a terra-cotta pot for the first time, soak it in water to cover at least 6 hours, then drain.
  2. Put beans, water, sage, bay leaf, and whole head of garlic in bean pot. Cover and slowly bring to a simmer over low heat; this can take 2 3/4 hours in bean pot or 1 hour in saucepan.
  3. Simmer beans until tender and soft but not mushy, about 45 minutes in bean pot or 35 to 40 minutes in saucepan.
  4. Remove from heat and cool beans, covered, 15 minutes. Stir in sea salt.
  5. Drain almost all cooking liquid from beans (reserve for making soup if desired) and season beans with sea salt and pepper to taste.
  6. Dress beans with oil at the table.
  7. ·Willinger thinks dried beans are best when used within 1 year of harvest; it's important to purchase them from a store that has high product turnover.·Beans may be cooked 1 day ahead, cooled completely, uncovered, then chilled, covered.

Nutrition Facts

Calories383kcal
Protein18.31%
Fat33.65%
Carbs48.04%

Properties

Glycemic Index
5
Glycemic Load
0.43
Inflammation Score
-7
Nutrition Score
22.375217635913%

Flavonoids

Catechin
0.01mg
Epicatechin
0.07mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
2.58mg
Myricetin
0.08mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:382.53kcal
19.13%
Fat:14.67g
22.57%
Saturated Fat:2.1g
13.14%
Carbohydrates:47.12g
15.71%
Net Carbohydrates:35.53g
12.92%
Sugar:1.64g
1.82%
Cholesterol:0mg
0%
Sodium:1195.63mg
51.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.96g
35.92%
Folate:293.49µg
73.37%
Manganese:1.44mg
72.07%
Fiber:11.59g
46.38%
Iron:8.07mg
44.83%
Copper:0.86mg
43.15%
Potassium:1376.24mg
39.32%
Magnesium:148.82mg
37.21%
Phosphorus:234.72mg
23.47%
Vitamin B1:0.34mg
22.65%
Calcium:202.8mg
20.28%
Zinc:2.87mg
19.15%
Vitamin B6:0.3mg
14.93%
Selenium:10.34µg
14.78%
Vitamin E:2.18mg
14.52%
Vitamin K:12.74µg
12.13%
Vitamin B2:0.12mg
6.8%
Vitamin B5:0.58mg
5.81%
Vitamin B3:0.4mg
1.98%
Vitamin C:1.46mg
1.77%
Source:Epicurious