Cannellini Beans: Creamy White Beans Rich in Protein and Fiber
A staple of Italian cuisine, cannellini beans are high in plant protein, fiber, and iron, supporting heart and digestive health.
What Are Cannellini Beans?
Cannellini beans are **large white kidney-shaped beans** native to Italy. They have a **creamy texture** and mild flavor, making them a versatile base for soups, salads, and stews.
Nutrition (per 100 g, cooked)
- **Calories:** 130 kcal
- **Protein:** 9 g
- **Fiber:** 7 g
- **Carbohydrates:** 22 g
- **Iron:** 2 mg (10% DV)
- **Folate:** 80 µg (20% DV)
Health Benefits
- **Supports digestion** and gut health (fiber & prebiotics).
- **Regulates blood sugar** due to slow-digesting carbs.
- **Promotes heart health** and lowers LDL cholesterol.
- **High in iron and folate**, essential for energy and blood formation.
Possible Drawbacks
- May cause **gas or bloating** if not soaked properly.
- Contains **lectins** – neutralized by cooking.
- Canned versions may have **added sodium**.
Culinary Uses
- Used in **soups (minestrone), salads, pasta, and stews**.
- Mash for **spreads or creamy dips**.
- Combine with **olive oil, garlic, and herbs** for Mediterranean flavor.
Summary
Cannellini beans are a nutritious, protein-rich legume ideal for heart, gut, and blood health — a cornerstone of Mediterranean cuisine.
- 1. Cannellini Beans
Cannellini beans (bijeli grah): kremaste teksture, bogate biljnim proteinima, vlaknima, željezom i folatom; podržavaju probavu, nivo šećera i zdravlje srca.