The family of white beans includes different varieties of beans, from local cannellini, to white beans from Spain, to American "navy beans". They are generally small or medium-sized, dry and rather flat and oval in shape. Popular recipes see them stewed, boiled, or added to soups. Beans, like other legumes, are able to reduce bad cholesterol. They are also rich in nutrients, such as ferulic acid and p-coumaric acid, and are also good allies in the fight against cancer.
Ingrediants
- 450 g of dry white beans
- 1 small onion
- 1 stalk of celery
- Several cloves of garlic
- Extra virgin olive oil
- Tomatoes (cluster or cherry tomatoes; chopped peeled tomatoes can also be used)
- Sliced bacon or bacon (optional)
Steps
Part 1 of 3: Prepare the White Beans
Step 1. Eliminate the beans to be discarded
Hidden among the beans there may be pebbles and among the same legumes there may be some of a non-compliant color. Generally the discolored ones are not suitable for eating, so you should eliminate them from the group along with the pebbles.
- Canned beans require less labor than dry ones, just cook them for a short time together with the other ingredients, after which they will be ready to be eaten.
- This article is intended to guide you step by step in preparing dry beans using the stove. If you prefer to use a slow cooker, you can read this article.
Step 2. Rinse the beans
Pour them into a saucepan or bowl and put them under cold running water to get rid of any impurities or bacteria. Move them gently with your hands so that they rinse well. Afterwards, drain them and throw away the dirty water.
Step 3. Leave them to soak for several hours
Return the beans to the pot or bowl and submerge them in the cold water. About two liters of water will be needed for every 450g of beans. Leave them to soak for at least eight hours or overnight.
The soaking phase serves to rehydrate the beans, but above all to destroy some toxic enzymes that hinder digestion and cause the formation of gas in the intestine
Step 4. Simmer the beans until soft
Drain them from the soaking water and then put them in a pot together with a liter and a half of clean water (for the cooking phase you need to use 1.5 liters of water for every 450 g of beans). Turn on the stove and bring the water to a boil, then let the beans simmer over low heat for about an hour from then on.
- Cooking time can vary based on several factors, including soaking time. The advice is to check them at regular intervals to see if they have softened sufficiently. Obviously the more you let them cook, the softer they will become.
- As the beans cook, a thin layer of foam is likely to form on the surface of the water and contain impurities. If you want, you can easily eliminate it with a skimmer.
- Wait until the beans are fully cooked before salting them. Adding salt to the cooking water will interfere with the rehydration process and the beans may be tough.
Part 2 of 3: Prepare the Other Recipe Ingredients
Step 1. Slice the ingredients
Take a sharp knife and cut the onion, celery, garlic cloves and tomatoes. They will serve to flavor the beans making the dish more appetizing. You can decide whether to cut the ingredients into small pieces, to obtain a sort of tomato sauce, or coarsely to maintain a firmer consistency.
Vine tomatoes or cherry tomatoes are the most suitable varieties for this recipe. Alternatively you can also use perini tomatoes or salads or even peeled tomatoes
Step 2. Add pieces of bacon or bacon
A few slices are enough to flavor the dish, but if you prefer you can use even more. If you want you can also use sausage or chicken if you want to limit the number of calories.
- Whichever you choose, sauté the meat in a pan until you are sure it is fully cooked. If you cut it into large chunks, it will take longer for it to cook inside as well.
- If necessary, reduce the heat to prevent the meat from browning too quickly on the outside while remaining raw on the inside.
Step 3. Fry the onion, celery and garlic in extra virgin olive oil
Coat the bottom of the pan with a thin layer of oil, then heat it over medium-high heat. Add the chopped onion and garlic to the pan, then fry them for 3 to 5 minutes.
If you notice that the garlic is darkening, reduce the heat or start the next step of preparing the dish. When garlic is overcooked or burnt it tends to have a bitter taste
Step 4. Add the tomatoes
They will lower the temperature in the pot and as they cook they will slowly release their juices, which will flavor and bind the other ingredients. At this point, if you want, you can add some spices or fresh herbs, for example thyme, sage or rosemary.
Part 3 of 3: Finishing the Preparation of the Dish
Step 1. Add the beans
By putting them in the pot along with the rest of the ingredients, you will allow them to acquire the flavors. If they are already cooked to perfection, it will only take a few minutes to complete the preparation of the dish. Let the beans cook with the tomatoes, onion and bacon for a couple of minutes, then if you want them to soften further add a cup or two of water and cover the pot with the lid.
You can add as many beans as you like. If you want, you can also keep a part of it to eat later
Step 2. Finish simmering the beans along with the other ingredients if necessary
If they have already reached the desired consistency, you can decide to leave them in the pot only for a short time. If you want them to become softer, bring the liquid to a boil, then reduce the heat and let them simmer until they reach the desired consistency.
During this stage, you may need to add more water if you notice the level is getting too low
Step 3. Decorate the dish and serve it to the table
When the beans are as soft as you want, it's time to plate them up. You can present the dish in an elegant and creative way, for example by adding chopped fresh parsley or a sprig of rosemary.
Step 4. White beans lend themselves to a variety of recipes
For example, you could prepare a soup, a puree, combine them with a main course of meat or add them to fresh vegetables in a salad. Pork in particular goes perfectly with beans.
