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The 2017 Farmers Almanac
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3 Delicious Recipes To Make With A Can of White Beans

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3 Delicious Recipes To Make With A Can of White Beans

Canned goods are stacked in most every pantry, and if you dig around, you’ll probably find a can of versatile white beans in there.

White beans, which are also called white kidney beans or cannellini beans, are popular in Italian dishes with “Tuscan” in their title, and are a staple in the Mediterranean diet. They have many great things going for them: not only are they inexpensive and an excellent source of protein, but they’re high in fiber, a good source of magnesium, thiamine (vitamin B1), and rank lower in the glycemic index than most beans, helping to keep your blood sugar stable.

You can substitute or add white beans to most any recipe that calls for beans. Check out these easy recipes where white beans are the star of the show, and let the delicious meal-making begin!

Sausage, Spinach, and White Bean Soup
By Holly Michaud

1 pound ground sausage
4 cups chicken stock
1 15 oz can cannellini beans, rinsed and drained
1 medium yellow onion, diced
2 stalks celery, diced
3 handfuls washed spinach
3 tablespoons salted butter
1/2 cup heavy cream
3 tablespoons Wondra flour
Salt and pepper to taste

Melt 1 tablespoon butter in a stock pot over med heat, and add onions. Let them sweat out for a few minutes, then toss in the celery. Add butter if the onions or celery begin to stick to the bottom of the pan. Sauté for a few minutes more, then add the ground sausage. Cook the meat through, and use a metal spoon to break it into bite-sized bits. Add the chicken stock, and heat through to a gentle simmer.

Turn the heat to low and with a whisk in one hand and Wondra flour in the other, slowly add the flour to the soup, whisking the whole time. Continue adding flour until the soup reaches the desired thickness. Add the beans and spinach. Give the greens a few minutes to wilt and add the cream. Add salt and pepper. Serves 4-5

White Bean Dip
Move over, hummus! Try this delicious, garlicky dip that makes a filling and nutritious snack or appetizer.

1 tablespoon olive oil
1 1/2 tablespoons. water
1 15 oz can cannellini beans, rinsed and drained
3 medium garlic cloves, minced
1/8 teaspoon salt
1 1/2 tablespoons lemon juice
1/8 teaspoon pepper
Garnish: chopped fresh Italian flat leaf parsley

To prepare dip, heat olive oil in small saucepan over medium heat.Sauté garlic, stirring constantly, until it just begins to turn golden, about 1 to 2 minutes. Remove from heat and let cool. In food processor or blender, combine garlic-olive oil mixture, beans, and lemon juice. Process until smooth, slowly adding 1-2 Tbsp. water. Top with fresh parsley and serve with pita toasts, and fresh vegetables such as colorful pepper strips, broccoli florets, cherry tomatoes, cucumber, and carrots.

White Bean Chicken Chili
Cannellini beans give a perfect boost of protein and fiber to any pot of homemade chili. Toss them into your traditional tomato recipe or try this white version:

1-2 cans (15 1/2 oz. each) cannellini beans, drained
2 cans (14 oz. each) chicken broth
2 cloves garlic, minced
2 medium onions, chopped
2 tablespoons olive oil
2 (4-ounce) cans chopped green chilies
2 teaspoons ground cumin
1 1/2 teaspoons dried oregano
1/4 teaspoon ground cloves
1/4 teaspoon cayenne pepper
4 cups shredded cooked chicken
3 cups grated Monterey Jack cheese
1 Jalapeño or Serrano pepper, finely chopped (optional)

In a Dutch oven over medium heat, sauté onions and garlic in oil until translucent. Add chilies and seasonings; mix thoroughly. Stir in broth and beans. Add chicken and simmer for 30 minutes. Add Jalapeño or Serrano pepper to taste if desired. Ladle into bowls. Top with grated cheese before serving and garnish with any or all of these: cilantro, chopped fresh tomato, salsa, chopped scallions, guacamole. Serve with fresh warmed flour tortillas or tortilla chips. Makes 8 to 10 servings.

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