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Herbed Italian White Beans

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August 7, 2012 | Issue 412

Cancer-Fighting Cannellinis

Herbed Italian White Beans

Cannellini, or white beans, are packed with nutrients like folate, iron and manganese. They’re also an excellent source of fiber, which research suggests may help reduce the risk for colorectal cancer. This simple recipe combines beans and tomatoes with garlic, sage and basil for a light summer dish. Beans are also a great meatless protein source. Pair this recipe with a side of whole grains to get the full spectrum of amino acids in one meal.

Makes 4 servings.

Per serving: 140 calories, 6 g total fat (< 1 g saturated fat), 16 g carbohydrate,
5 g protein, 5 g dietary fiber, 35 mg sodium.

  • 4 tsp. olive oil
  • 1 Tbsp. garlic, crushed, or to taste
  • 1/4 tsp. dried sage
  • 1 (14-oz.) can cannellini beans (Italian white beans), drained
 
  • 2 medium tomatoes, chopped (2 cups chopped canned plum tomatoes may be substituted)
  • Salt and pepper to taste
  • 2 Tbsp. fresh basil, shredded
  • 2 tsp. red wine vinegar or to taste

Directions

  1. Heat oil in large skillet over medium-high heat. Add garlic and sage. Sauté about 2 minutes.
  2. Add drained beans and tomatoes. Season with salt and pepper. Stir gently to combine. Cover, reduce heat, and simmer about 10 minutes.
  3. Uncover pan and remove from heat. Immediately add basil and vinegar and serve.

Grocery list

Olive oil
Garlic
Sage
Cannellini beans (Italian white beans)
Tomatoes
Salt and pepper
Basil
Red wine vinegar

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Did You Know?

Legumes contain the health-promoting phytochemicals, lignans and saponins, which may also help protect against cancer.

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