Creamy White Beans - 25g Carbs, 16g Fiber, 0g Added Sugar
From: EatingWell - November/December 2011
These savory white beans—flavored with garlic, thyme and bay leaf—are the perfect accompaniment for roast leg of lamb or other slow-cooked meat.
Nutrition Profile - -
Low calorie | High fiber | Low cholesterol | Low saturated fat | High potassium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free | Low sodium
Active Time: 15 minutes
Total Time: 2 hours (not including soaking time)
Servings: 12
Serving Size: 1/2 cup each
1 (16 oz) bag dried white beans
1 Tbsp canola oil
1 medium onion, chopped
10 cloves garlic, peeled
4 cups reduced-sodium chicken broth
2 cups water
3 large sprigs fresh thyme
1 bay leaf, preferably fresh
1/4 tsp freshly ground pepper, or more to taste
Place beans in a bowl and add enough water to cover. Soak overnight. (Alternatively, use our quick-soak method; see Tip.)
Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until translucent, 3 to 5 minutes. Add garlic and cook, stirring, until fragrant, about 45 seconds. Add broth, water, thyme and bay leaf. Bring to a boil. Reduce the heat and simmer for about 20 minutes. Add the drained beans; return to a boil. Reduce the heat to maintain a gentle simmer. Season with 1/4 teaspoon pepper. Cover and simmer until very tender, 1 1/4 to 2 1/2 hours, depending on the type of beans. Season with more pepper, if desired. Serve warm.
Make Ahead Tip: Cover and refrigerate for up to 3 days; reheat and thin with a little water or broth, if desired.
Tip: To soak beans using a "quick-soak" method, place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
Servings: 12
Serving Size: 1/2 cup each
Nutrition per Serving: 148 Calories, 2g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 25g Carbs, 16g Fiber, 0g Added Sugars, 0g Protein, 192mg Sodium, 597mg Potassium
Nutrition Bonus: Folate & Iron (20% daily value), Potassium (17% dv), Magnesium (15% dv)
Carbohydrate Servings: 1
Exchanges: 1 1/2 starch
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