Food Made Fresh: The benefits of beans

Angelina Larue
·2 min read

Research by Dan Buettner, author of the Blue Zones series of books, shows that a mere one-half cup of beans per day has an enormous, positive impact on our health. Legumes are packed with protein, and with fiber, not to mention, flavor. In addition, they are extremely flexible, for use in various cuisines.

Legumes are packed with protein, and with fiber, not to mention, flavor. In addition, they are extremely flexible, for use in various cuisines such as this dish of Cannellini Beans with Lemon and Macadamia Cream.
Legumes are packed with protein, and with fiber, not to mention, flavor. In addition, they are extremely flexible, for use in various cuisines such as this dish of Cannellini Beans with Lemon and Macadamia Cream.

Toss beans into a salad or mix them into your grain bowls. Bean burritos are also a good way to enjoy the benefits of beans. And some folks will argue that beans should not be found in a bowl of chili, but they go a long way in soups and chilis. Beans and rice are a popular combo and create a complete protein, and beans alone can serve as a nutritious side dish, or even as a main entrée.

Cannellini beans are often flavored with lemon in Italian recipes. The brightness of the lemon gives this recipe for Cannellini beans a fresh taste that rings in springtime.
Cannellini beans are often flavored with lemon in Italian recipes. The brightness of the lemon gives this recipe for Cannellini beans a fresh taste that rings in springtime.

If you tend to lean toward pintos, black beans, lima beans, or other legumes more common to us, don’t be afraid to try a wide variety of them to broaden the opportunities you have to experience great flavor, and to reap the health benefits.

This dish features macadamia cream, which is made the same way as cashew cream, as described in the accompanying recipe.
This dish features macadamia cream, which is made the same way as cashew cream, as described in the accompanying recipe.

Cannellini beans are often flavored with lemon in Italian recipes. The brightness of the lemon gives my recipe for Cannellini beans a fresh taste that rings in springtime.

I often make cashew cream to stir into, or to top certain dishes. This dish features macadamia cream, which is made the same way as cashew cream, as described in the following recipe.

Angelina Larue
Angelina Larue

Enjoy food made fresh, and all the many benefits of beans!

Cannellini Beans with Lemon and Macadamia Cream

1 tablespoon olive oil

1 shallot, peeled and diced

1 clove garlic, peeled and minced

2 (15.5-ounce) cans cannellini beans, drained and rinsed

1/2 cup vegetable broth or water

3 tablespoons freshly squeezed lemon juice

2 teaspoons lemon zest, plus more to top, if desired

1/2 teaspoon salt

Macadamia cream*

Place oil in a medium skillet and heat over medium heat for a minute or so. Add the shallot and garlic and stir, cooking over medium heat until shallot is lightly browned, being cautious not to let the garlic get too dark, (push the garlic to the far sides of the skillet if necessary).

Add the prepared beans to the skillet and stir to combine. Stir in broth or water, lemon juice, lemon zest, and salt. Reduce heat to medium-low and let cook for 5 to 10 minutes.

* To make macadamia cream add 1/2 cup raw macadamia nuts to a highspeed blender. Add 1/2 cup water and blend on high until creamy and smooth. More water may need to be added, up to 1/3 cup, to reach the desired consistency, which should be that of a thin sour cream.

Stir macadamia cream into the bean mixture. Serve warm with additional lemon zest if desired.

This recipe goes great with spring and summer barbeques.

ANGELINA LARUE is a food writer, recipe developer and author of “The Whole Enchilada Fresh and Nutritious Southwestern Cuisine.”

This article originally appeared on Lubbock Avalanche-Journal: Food Made Fresh: The benefits of beans