Like all beans or legumes, white beans originated in Central and South America. From there they’ve migrated around the world and are grown worldwide, with each region calling them something different. In North America, we call common varieties navy beans or great northern beans. Cannellini beans are also common here having come from Italy with Italian immigrants. Of course, they came full circle since European explorers took them to Italy from the Americas to start with!
Most commercial white beans are grown in northern climates, with states like Michigan, North Dakota and California producing the most. White beans and all legumes are good sources of protein, dietary fiber, B vitamins and other nutrients, and they have many health benefits. Beans are used in soups, stews, salads, dips, casseroles and even grain-free desserts!
Peak Time: Year-round, dried or canned
Average Price: $1.29 per 16 ounce can, $2.27 per pound dried
Tips for Selection and Storage: Dried beans are mature beans that have been dried and picked out of the pod. Canned beans are blanched and sealed with water and salt for preservation so they should be drained and rinsed before using in a recipe. Baby lima beans are also considered white beans and in the southern summer they grow in home gardens. They are found year-round, frozen, canned or dried.
Tips for Preparation: For dried beans it is best to sort beans before soaking. Discard any beans that look shriveled or broken. Separate out stones, twigs or leaves. Rinse the sorted beans in cold running water and soak overnight, especially if you are sensitive to lectins. Lectins are a type of plant protein that causes digestive issues in some people. Soaking beans overnight and rinsing them can get rid of most lectins because they are water soluble. Soaking can help shorten the cooking time because it also helps break down complex starches and fibers. You can cook beans longer without soaking or in a pressure cooker. Cooking and canning also denatures lectins. Drain and rinse canned beans before cooking.
Great northern beans and navy beans are both smaller than cannellini beans, so you can match your beans to the kind of recipe you are making. There are some traditional white bean recipes that are linked to regions and countries of the world. Think “cassoulet” in France, “fasolada” in Greece or “pasta e fagioli”, “minestrone” and “Tuscan ribollita” in Italy. There are many versions of this soup all over the Mediterranean. Asia, Africa, and Central and South America have their versions of white bean soup, usually with chicken and tortillas. The American South also has a rich bean history. Let’s revive it.
Nutritional Highlights: White beans are good sources of protein and dietary fiber, especially soluble fiber that lowers blood LDL cholesterol. They contain B vitamins like folate and vitamin B6. They are rich in iron, calcium, copper, potassium, phosphorus, zinc and magnesium. Eating a variety of beans regularly can lower the risk of obesity and chronic diseases. They are worth the trouble.
Creamy White Bean Chicken Tortilla Soup recipe
