White Beans: Protein-Rich Legume for Energy and Heart Health
White beans are a nutrient-dense legume high in protein, fiber, and iron, supporting heart health, digestion, and steady energy levels.
What Are White Beans?
**White beans** include varieties such as cannellini, navy, and great northern beans. They are creamy in texture, mild in flavor, and versatile in cooking — used in soups, stews, and salads.
Nutrition (per 100 g, cooked)
- **Calories:** 140 kcal
- **Protein:** 9 g
- **Carbohydrates:** 25 g
- **Fiber:** 6 g
- **Fat:** 0.5 g
- **Iron:** 3 mg
- **Folate:** 130 µg
- **Magnesium:** 45 mg
Health Benefits
- High in **plant-based protein** for muscle support.
- **Rich in fiber** that aids digestion and satiety.
- Supports **heart health** by lowering cholesterol.
- Provides **iron and folate**, important for blood and energy.
Culinary Uses
- Common in **soups, stews, and Mediterranean salads**.
- Can be blended into **dips and purees**.
- Ideal for **vegetarian dishes** as a meat substitute.
Summary
White beans are a wholesome, versatile ingredient that adds nutrition, flavor, and balance to both simple and gourmet dishes.
- 1. White Beans
White beans: nutritivno bogata mahunarka blagog okusa, bogata proteinima, vlaknima i željezom, koristi se u varivima, salatama i mediteranskim jelima.