One inquisitive omnivore’s journey towards healthier and more compassionate eating…

(Click here for why I started)

(MEATLESS/VEGETARIAN RECIPE/VEGAN RECIPE) Cannellini beans are a perfect vegetarian and vegan staple. I discovered the high protein legumes at a tapas restaurant last week and was completely inspired.

Cannellini beans are an excellent source of protein. Supercharged with antioxidants, low in fat and high in fiber, it's a delicious addition to any plant-based diet./Photo credit: theblissrepublic.com
Cannellini beans are an excellent source of protein. Supercharged with antioxidants, low in fat and high in fiber, it’s a delicious addition to any plant-based diet. Photo credit: theblissrepublic.com

I had never tasted cannellini before—to be honest I’m not really a big fan of beans—but these were delicious, so I decided to find out as much as I could about them.

  • Cannellini beans are related to kidney beans and also called “white kidney beans”
  • They have a firm texture and a mild, nut-like flavor
  • Popular in Tuscan and other Italian cuisines
  • Helpful in weight loss because they’re low in calories and high in fiber & protein

I really like the texture of the cannellini beans and the way the flavors from the vegetables and spices complement them.

Even though I couldn’t quite figure out the restaurant’s recipe (just give me some time), I combined all of my favorite ingredients and came up with this one. Personally, I think it’s just as good.

Why not try it for yourself, or experiment with your own favorite flavors and let us know what you come up with?

This red pepper, garlic & scallions with cannellini beans recipe is delicious on its own or as a side dish. High in protein and fiber, it would be beneficial to any weight loss program./Photo credit: Lisa Singer
This red pepper, garlic & scallions with cannellini beans recipe is delicious on its own or as a side dish. High in protein and fiber, it would be beneficial to any weight loss program. Photo credit: Lisa Singer

Bell Peppers, Garlic & Scallions with Cannellini Beans:

Ingredients:

  • 1 medium red bell pepper, diced
  • 4 bunches scallions, diced
  • 1 cup spinach, stems cut off
  • 2 cloves garlic, diced
  • 2 tbsp olive oil
  • 1 cup low sodium vegetable broth
  • 1 can cannellini beans, drained and rinsed
  • 1/4 tsp red pepper flakes
  • garlic salt & black pepper to taste

Saute red bell pepper and scallions in olive oil at medium heat until soft, about 5-7 minutes. Stir in garlic and cook for another two minutes. Add spinach and vegetable broth, cover and let simmer about 3-5 minutes. Add beans and season with red pepper flakes, garlic salt & black pepper. Cover and simmer for 10 minutes. Taste test one bean, if needed add more garlic salt and pepper. Saute for another 5-10 minutes until broth completely evaporates. Serve immediately.

— Lisa Singer, exclusive to Global Animal

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