The White Bean Renaissance: From Side Dish to Star Ingredient

Beans oftentimes get a bad rap. When we think of them, we think flatulence, flavorless, perhaps the soft, mushy version we suffered in our elementary school years. They carry the stigma of being the only thing vegans will eat, the poor-man’s protein source.

This is most unfortunate. All beans have the capacity of being something much more interesting. The best way to prove this is by exploring the majesty that is white beans.

When I purchase a single can of white beans, the possibilities feel endless: a protein in a salad, mashed as a side, part of a stew or its very own soup, a delightful entrée. White beans adapt well to any flavor profile, though they can also be nutty and creamy on their own. What’s more, they’re one of the easiest ingredients to work with.

The problem in how their perceived lies largely in how we think of them. Before I adopted a plant-based diet, beans weren’t something I gave much thought to. They might make an appearance in a soup now and again, but rarely anything else. But before you rush past the beans aisle at your grocery store, just think of the possibilities. Sometimes it’s the smallest ingredients that create the most marvelous of dishes. Below are ideas that showcase how beans can be the star of the show.

The Three White Beans

But first, what do I mean when I say ‘white bean’? Grocery stores don’t have cans or bags of just white, black, or brown beans, but various varieties of each. In the case of white beans, we can divide them into three distinct varieties: cannellini, navy, and great northern.

Cannellini are the largest of these three. Having an earthy flavor makes them a popular ingredient in Italian cooking (hence their nickname ‘Italian White kidney bean’). Navy beans are more commonly seen in American cooking (they got their name because they were once a feature of the U.S. naval diet). They are also known as the ‘Boston bean’ and can be featured in many soups or dishes where they’re mashed.

Understanding when to use one on the other of these will depend on how you want the bean presented in your dish. Cannellini beans tend to hold their shape very well, making them make a fine choice if going in a salad dish where more emphasis is placed on their appearance. Navy beans tend to be better when mashed or as part of a stew.

The great northern bean is a perfect blend of these two varieties. In size for instance, they land right in the middle. They’re also adaptable to any dish, whether mashed or meant to hold its shape.

In truth, I’ve mixed around with my white beans and never regretted it. Flavor-wise, the differences are subtle enough that using one or the other rarely makes any strange difference. Besides, there are many times when my supermarket doesn’t carry cans of cannellini beans, so I make do with navy and the dish still comes out wonderfully. They do belong to the same ‘phaseolus vulgaris’ family after all, despite their unique identifiers.

White Bean Stews

Image from Domestic Gothess.

One of the most common ways white beans are used is (yawn) bean stews. Since white beans are both visually appealing, but also don’t take over the flavor profile of the dish you’re trying to create, they’re a great vegetarian protein option. But white beans can also be the star ingredient in a stew.

The Germans and French were some of the first to see that the white bean would make for a perfect stew ingredient. The Great Northern bean variety is typically used in Cassoulet, that protein-rich, all-meat stew. Germans also have several white bean stews (Bohnensuppe) typically including bacon bits and pears to create a rich white delicacy. Italians enjoy a stew with cannellini beans, some vegetable stock, and Parmesan.

I’m partial to a white bean stew that includes fennel, some spinach, a heap of garlic, and some good olive oil. Though a stew, cannellini would be great here as they offer a slightly nutty flavor that just emanates Italian countryside.

Mashed Beans

Image from Yummy Addiction.

For something with a bit more creaminess and protein than you’d find in mashed potatoes, mashed beans would be a terrific alternative. If using canned beans, the process is even simpler and comes together in minutes.

By way of a simple but delicious recipe, heat a tablespoon of olive oil in a pan over medium heat. Once shimmering, add some garlic (however much you like, though I wouldn’t do less than a tablespoon’s worth) and sauté until flavorful (about 30 seconds). Add one can of your favorite white beans, rinsed, a fourth to a half cup of vegetable stock (or whatever you have lying around), some lemon zest or a tablespoon’s worth of lemon juice, and let cook for 3 minutes. Once everything is heated up, take a potato masher and start mashing everything together. Salt and pepper everything to taste, and serve.

White Bean Hummus

Image from With Spice.

Chickpeas aren’t the only bean that can be turned into a delightful dip. White beans are a great option if looking something elegant-looking on a platter. Because they’re white, the end result looks beautiful on a table, and goes well with a wide variety of meals (mediterranean, American, etc.)

Alfredo Beans

Image from NYT.

For a healthier, more protein-packed alternative to pasta, consider adding beans to your favorite pasta sauce. One great example of this is ‘Alfredo beans’, a means of creating the Alfredo sauce flavor but adding to beans instead of pasta. Within reason, you could simply whip up some of your favorite Alfredo sauce and add to beans and whatever else you usually like with your sauce. The NYT also has a wonderful recipe with garlic chips that comes together in a flash.

Try this with other pasta sauces and see how versatile beans can truly be!

Beans as Dessert

Image from Randall Beans

Beans aren’t just perfect for savory dishes. They’re also remarkably useful in desserts, and have the added bonus of providing more protein than usually found in sweet goodies. Before you pinch your nose in disgust, give these recipes below a try:

• These white bean blondies from ‘Don’t Waste the Crumbs’ are the top result for White Bean desserts for a reason: they’re simple, delicious, and come together beautifully without flour. Make them with egg and butter alternatives to make them fully vegan, or play around with chips and nuts to make them just how you like.

• White beans can also be used in making cakes, particularly if you don’t have flour on hand. This simple recipe from Hayl’s Kitchen would be a great way to get started. This lemon cannellini cake from Anna Jones gives you another idea to play with.

• For an example of how beans can become pie, this ‘White Bean Sugar Pie’ recipe from Babaganosh is a great launching pad. The texture is much like pumpkin pie, but with the added protein and perfect creaminess.