Discover how to prepare a flavorful white bean and basil recipe, perfect for healthy meals. With simple ingredients and detailed steps, this recipe is a crowd-pleaser.
Table of Contents
- Introduction
- Key Ingredients (exact measurements)
- Equipment Needed
- Preparation Time
- Step-by-Step Recipe Instructions
- Tips and Tricks
- Nutritional Information
- FAQs
- Serving Suggestions
- Storage Instructions
- Conclusion
Introduction
White bean and basil are two humble ingredients that, when combined, create a delightful and healthy dish. This recipe is inspired by Mediterranean cuisine, known for its use of fresh herbs, fiber-rich legumes, and heart-healthy olive oil.
White beans, specifically cannellini beans or navy beans, are rich in protein and fiber, making them an excellent option for anyone looking for a nutritious meal. The addition of basil elevates this dish with its fresh, aromatic flavor, transforming a simple meal into a gourmet experience.
This recipe is perfect for those looking for a quick, healthy meal to incorporate into their weekly meal plan. Whether you’re new to plant-based cooking or simply looking for a nutritious side dish, this white bean and basil recipe is guaranteed to please.
Key Ingredients
Here’s what you’ll need to prepare this flavorful dish:
- 1 cup dried white beans (or 1 can, drained)
- 1/4 cup fresh basil, chopped
- 2-3 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper, to taste
- Optional: Red pepper flakes for a little heat
Substitutions
- Swap cannellini beans for navy beans or butter beans for a slightly different texture.
- For a vegan option, omit cheese or add nutritional yeast to give a cheesy flavor.
- If basil isn’t available, you can substitute it with fresh parsley or even cilantro for a different flavor profile.
White beans are incredibly versatile and can be used in many dishes, from salads to hearty stews. Learn more about the health benefits of white beans, and why they should be a staple in your kitchen.
Equipment Needed
To make this recipe, you’ll need the following kitchen tools:
- Large saucepan for cooking the beans.
- Chef’s knife for chopping the basil and garlic.
- Cutting board to prepare your ingredients.
- Measuring cups and spoons for accurate ingredient measurements.
- Wooden spoon for stirring the ingredients.
These basic tools are essential for any kitchen, and they make cooking this recipe a breeze.
Preparation Time
The total time for this recipe is approximately 45 minutes, including both prep and cooking time.
- Prep Time: 15 minutes
- Cooking Time: 30 minutes
- Total Time: 45 minutes
Step-by-Step Recipe Instructions
1: Pre-Preparation
- If using dried beans, soak them overnight and cook them until tender, which usually takes about 1-1.5 hours. If using canned beans, simply drain and rinse them.
- Wash and chop the fresh basil, mince the garlic, and set aside.
2: Cooking
- Heat the olive oil in a large saucepan over medium heat.
- Add the minced garlic and sauté for 1-2 minutes until fragrant. Be careful not to burn the garlic.
- Add the cooked white beans to the saucepan, stirring to combine with the garlic and oil. Let it cook for 5-7 minutes to allow the beans to absorb the flavors.
- Season with salt, pepper, and red pepper flakes (if using). Stir to ensure everything is evenly distributed.
- Finally, add the chopped basil to the mixture, cooking for another 2-3 minutes to allow the flavors to meld.
3: Post-Cooking
- Remove the saucepan from the heat and let the beans rest for a few minutes before serving. This allows the basil to infuse the dish with its full flavor.
- Optional: For a creamier texture, mash a portion of the beans with a fork or use an immersion blender for a smoother consistency.
Tips and Tricks
- Add depth of flavor by sautéing a chopped onion with the garlic. This adds a slight sweetness to the dish.
- For extra protein, pair this dish with quinoa or whole-grain bread.
- To store leftovers, place them in an airtight container and refrigerate for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of water if needed.
- If you’re looking for additional inspiration on cooking with fresh herbs, check out this resource on Cooking with Fresh Herbs.
Nutritional Information
- Calories: 220 per serving
- Protein: 8g
- Carbohydrates: 30g
- Fat: 7g
- Fiber: 8g
- Sodium: 350mg
White beans are a great source of plant-based protein and dietary fiber, making this dish both filling and nutritious.
FAQs
Can I use other types of beans in this recipe?
Yes, you can substitute cannellini beans, navy beans, or even butter beans. Each variety will give a slightly different texture but will still maintain the overall flavor of the dish.
How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove, adding a bit of water if necessary to avoid drying out the beans.
Is this recipe vegan?
Yes, this recipe is vegan unless you choose to add cheese as a topping. You can also use nutritional yeast as a vegan alternative to add a cheesy flavor.
Can I make this recipe ahead of time?
Absolutely! This recipe holds up well in the fridge, and the flavors may even intensify after a day or two. It’s great for meal prep or leftovers.
Serving Suggestions
- Serve with a slice of crusty sourdough bread for a complete meal. For more ideas on using sourdough, check out these sourdough discard recipes.
- This dish pairs well with grilled chicken or fish for added protein, or enjoy it as a light lunch on its own.
- Garnish with extra fresh basil or a drizzle of extra virgin olive oil to elevate the dish’s presentation.
Storage Instructions
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. If you want to make the dish in advance, cook the beans and store them separately from the basil, adding the fresh basil just before serving to maintain its bright flavor.
To reheat, place the beans in a saucepan with a splash of water to avoid drying them out. Heat gently over low heat until warmed through.
Conclusion
This white bean and basil recipe is not only delicious and easy to make, but it also provides a nutritious and satisfying meal that fits seamlessly into any meal plan. Whether you’re cooking for a family dinner or preparing meals for the week, this dish is sure to impress with its fresh flavors and simple preparation.
Give this recipe a try, and don’t forget to share your experience in the comments below! We’d love to hear your variations or how you’ve adapted the recipe to your own taste. Happy cooking!
