Tuscan Beans

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

Suggestions


Indulge in the rustic flavors of Italy with our Tuscan Beans recipe, a delightful vegetarian feast that embodies the essence of Mediterranean cooking. Perfect for a cozy lunch or a satisfying dinner, this dish is not only vegan, but also gluten-free and dairy-free, making it a versatile choice for gatherings and meal prep alike.

Picture yourself savoring tender, creamy white beans infused with aromatic herbs, such as fresh sage and garlic, gently simmered to perfection. The enchanting fragrance will waft through your kitchen, making it impossible to resist. With a cooking time of just over 75 minutes, the wait will reward you with a hearty main course that boasts a fulfilling 383 calories per serving, ensuring you're both satisfied and nourished.

What sets this dish apart is the simplicity and purity of its ingredients. The beans are lovingly cooked in a traditional terra-cotta pot or a saucepan, allowing their natural flavors to shine. Enjoy them drizzled with fine-quality extra-virgin olive oil, preferably Tuscan, for that final touch of richness. Whether served on their own or as an accompaniment to your favorite crusty bread, these Tuscan Beans are sure to become a staple in your culinary repertoire.

Join us in celebrating the time-honored traditions of Italian cuisine while embracing healthy eating. Gather your loved ones around the table, and let this wholesome dish be the star of your next meal.

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