Tuscan Beans

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

Suggestions


If you're looking for a hearty and comforting dish that aligns with a vegetarian, vegan, gluten-free, and dairy-free lifestyle, look no further than Tuscan Beans. This wholesome recipe not only celebrates the natural flavors of simple ingredients but also brings a taste of Italy right to your kitchen. The combination of dried white beans, aromatic sage, and a whole head of garlic infuses each bite with rich, savory goodness that is hard to resist.

With a preparation time of just 75 minutes—while requiring a longer soak to enhance the beans' creamy texture—this dish is an ideal main course for lunch or dinner. The simplicity of the preparation process allows you to embrace a leisurely cooking experience or even make it a day ahead, giving you the convenience of deliciousness on demand.

Each serving is not only satisfying but also provides a hearty dose of protein, healthy fats, and complex carbohydrates, making it a well-rounded meal that energizes you throughout the day. Plus, with the option to dress the beans with fine-quality extra-virgin olive oil at the table, diners can customize each serving to their taste. Whether enjoyed solo or accompanied by crusty bread, Tuscan Beans is certain to become a favorite in your culinary repertoire.

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