Cannellini White Bean Puree Recipe with Balsamic and Sun Dried Tomatoes

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Hummus lovers! Try something new with this Cannellini White Bean Puree Recipe with Balsamic and Sun Dried Tomatoes.

Cannellini_bean_white beans_picHummus has its place, of course. But what about other beans? They make great dips too. Consider cannellini, the delicious white bean. A white bean puree recipe can serve as an excellent dip or sandwich spread.

Cannellinis are white kidney beans and one of the few “white foods” that are healthy for us. True story! Most white foods are the processed kinds—loaded with refined flours, sugars and fats. But white beans, along with a few others such as cauliflower, turnips, parsnips, onions, mushrooms, and even the occasional potato, are white foods we can feel good about adding to our diet.

In particular, white beans are what I like to call the “triple bad-health threat” because they threaten bad health with good amounts of protein, fiber, and fats! A one-cup serving of white beans contains around 19 grams of protein (38 percent of the RDA) and more than 12 grams of fiber (that’s 50 percent of the RDA!). And while beans are generally a low fat food, cannellini beans are also a good source of plant-based omega-3 and omega-6 fatty acids.

Plus, white beans contain a bevy of B vitamins, calcium, iron, zinc, potassium, copper, and manganese. Eat beans when you feel a cold or flu coming on for a boost of immune-important vitamins and minerals.

Serve this puree atop crostini, with warm pita bread or crackers, or spread it on your favorite sandwich bread and serve topped with slices of fresh tomato, sprouts, thin cucumber strips, and a spicy, peppery green such as watercress or arugula.

Makes about 2 cups (enough for several sandwiches or appetizers)

edamame_hummus_dip_veggies_pic

Cannellini White Bean Puree Recipe with Balsamic and Sun Dried Tomatoes

Ingredients:

  • 15 ounces cooked, rinsed, and drained cannellini beans
  • ¼ cup outstanding olive oil
  • 2 tablespoons balsamic vinegar
  • ¼ cup sundried tomatoes, finely chopped
  • 1 teaspoon nutritional yeast
  • ½ teaspoon dried marjoram
  • ½ teaspoon salt
  • Fresh pepper to taste

sun dried tomatoes_garlic_knife_chives_sea salt_picOptional: 1 to 2 tablespoons chopped garlic (Most people would enjoy adding garlic to this recipe. I am not a garlic fan, so I leave it out. But feel free to add it if you love garlic.)

Directions:

Combine all ingredients in blender and puree until smooth. I recommend adding salt and pepper in small amounts throughout so you do not over-season.

Best when served immediately, but unused puree can be stored in the refrigerator for five days. Enjoy.

Try other versions of this fun bean dip option!

Claims on this site have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. Sunwarrior’s awesome expert writers do not replace doctors and don’t always cite studies, so do your research, as is wise. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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