White Beans (Canned, Mature Seeds)
White beans are a nutritious and versatile ingredient, widely appreciated for their delicate flavor and hearty texture. These canned beans provide a convenient way to enjoy this legume without the need for lengthy cooking times. Packed with plant-based protein, fiber, and essential minerals, they are an excellent addition to soups, stews, salads, or even as a stand-alone side dish.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 114 kcal |
| Protein | 7.26 g |
| Total Fat | 0.29 g |
| Saturated Fat | 0.074 g |
| Carbohydrates | 21.2 g |
| Fiber | 4.8 g |
| Sugar | 0.29 g |
| Calcium | 73 mg |
| Iron | 2.99 mg |
| Magnesium | 51 mg |
| Phosphorus | 91 mg |
| Potassium | 454 mg |
| Sodium | 340 mg |
| Zinc | 1.12 mg |
| Copper | 0.232 mcg |
| Manganese | 0.515 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.096 mg |
| Riboflavin (B2) | 0.037 mg |
| Niacin (B3) | 0.113 mg |
| Vitamin B6 | 0.075 mg |
| Folate (B9) | 65 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.79 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
White beans are naturally gluten-free and do not contain common allergens such as dairy, eggs, or nuts. However, they are often processed in facilities that handle other allergens, so it’s essential to check the label for potential cross-contamination.
Dietary Preferences:
White beans are suitable for a variety of dietary preferences:
- Vegetarian and Vegan: As a plant-based source of protein and fiber, they are perfect for those following a vegetarian or vegan diet.
- Gluten-Free: White beans are naturally gluten-free and can be enjoyed by those with gluten sensitivities.
- Low in Fat: With minimal fat content, white beans are a heart-healthy option.
- High in Fiber: The high fiber content makes them beneficial for digestive health and managing blood sugar levels.
Cooking Tips:
Canned white beans are already cooked, making them an incredibly convenient ingredient. Simply drain and rinse them to remove excess sodium before using them in your recipes. They can be added to soups, stews, salads, and casseroles for an extra boost of protein and fiber. Alternatively, blend them into dips or mash them for use in vegetarian burger patties.
Conclusion:
White beans offer an easy way to incorporate more plant-based protein into your diet. With their excellent nutritional profile, they are a great addition to any meal, providing a variety of vitamins, minerals, and fiber. Whether you’re preparing a simple salad, hearty soup, or a comforting casserole, these beans are sure to enhance the flavor and texture of your dishes.
