Cannellini Beans Vegan Style
|Dried cannellini beans/One 14 ounce can cannellini beans||1⁄4 Cup (4 tbs)|
|Carrots||4 Large, scrubbed|
|Olive oil||1 Tablespoon|
|Apple cider||1 Tablespoon|
|Maple syrup||1 Teaspoon|
|Dijon mustard||1 Teaspoon|
|Fresh parsley||1⁄4 Cup (4 tbs), chopped (1 Handful)|
1.If you are using dried beans in your healthy vegan recipes, they must be fully cooked before you begin. Canellini beans (or white kidney beans) can be soaked for 4 hours or overnight to make them more easily digestible, but this is not necessary. This will reduce their cooking time by about half an hour. Be sure to drain the soaking water since it contains some of the gas-producing power of the beans.
2.Add enough water to cover them by 2 inches, then gently boil them with NO salt. You can add a bit of kombu (seaweed) to the cooking water while they boil for improved digestibility. Cannellini beans will take about 1 ½ hours to cook.
3.If you are using canned, look for a can that does not have any salt listed in the ingredients. Some varieties are actually cooked with kombu, which is ideal. Be sure to rinse and drain the beans before using them.
4.Keep the carrots whole, and do not peel them. Find a pot or pan that will fit them laying flat on the bottom. Add just enough water to come halfway up the carrots. Sprinkle a pinch of salt and rub it on the skins. Cover the dish, put on the heat and bring to a boil. Turn down to simmer, and allow the carrots to simmer until they have absorbed all of the cooking water.
5.Meanwhile, mix the glaze in a bowl. Allow the beans to marinate in the glaze for at least 10 minutes. When the carrots finish cooking, remove them from the heat, chop and add to the beans and glaze. Serve garnished with fresh parsley. I hope you enjoy this cannellini beans recipe, the latest of my healthy vegan recipes.
Calories 165 Calories from Fat 72
% Daily Value*
Total Fat 8 g12.6%
Saturated Fat 1.1 g5.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 164.1 mg6.8%
Total Carbohydrates 21 g6.9%
Dietary Fiber 5.6 g22.3%
Sugars 9.3 g
Protein 3 g6.3%
Vitamin A 493.7% Vitamin C 30.8%
Calcium 7.6% Iron 6.6%
*Based on a 2000 Calorie diet