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  • Writer's pictureErmanno Lelli

Beans the Italian’s most loved

Beans are often known as poor man's meat as they're a healthy, nutritious, and affordable substitute for meat. Although many people relate beans with winter recipes such as soups and stews, beans are also delicious in green salads, pasta salads, and grilled meats in the summertime.

Beans are some of the most loved ingredients in Italian cuisine

Italian chefs also use beans in pasta, salads, mashed, & spread on bruschetta toast. Additionally, they are served as a side dish to steaks and sausages. There are various kinds of beans that are grown and used in Italy. Borlotti, Cannellini, and Spagna are among the most commonly used beans in Italy.

Cannellini Beans

In Italian cuisine, cannellini beans are notably popular. They originated in Tuscan kitchens and have become a favorite of all Italians. They are a type of bean that resembles kidney beans in shape.

Cannellini beans have a creamy off-white color, about 1/2-inch in length, thin skin, and a tender inside. They have a mellow, nutty flavor and a creamy texture that makes them a favorite ingredient in Italian cuisine. They maintain their shape nicely when cooked and are a good choice for ragouts, soups, and salads.

How To Prepare Cannellini Beans?

Canned beans are ready to use after draining and rinsing. For dried Cannellini beans, soak them in plenty of water for at least 5 hours. Boil for 10 minutes and then scoop off any froth. Scoop the froth off again, and add a little salt (the amount is enough before cooking), and simmer with the pan lid on it for 1 – 1½ hours, or until soft.

Traditional Tuscan Beans All'uccelletto

Try this popular cannellini bean recipe, a Tuscan twist of cooked beans packed with pungent garlic, earthy sage, and smooth tomato passata—a wonderfully easy and naturally vegan recipe brimming with rich, comforting flavor.


  • 400 Gr - Dried Cannellini Beans

  • 400 Gr Tomatoes

  • 3 Clove Of Garlic

  • 1 Sprig Sage

  • 100 Ml Extra Virgin Olive Oil (Evo)

  • Salt & Black Pepper To Taste


  1. Put the beans, previously soaked for one night in cold water and then drained, in a large earthenware pan with plenty of cold water.

  2. Put the pan on the stove and cook over very low heat. Add salt only after cooking.

  3. In an earthenware pot, fry chopped garlic in extra virgin olive oil. Then add the chopped tomatoes and sage.

see here the full photo recipe

Cannellini Bean Nutrition Facts

Cannellini beans provide a substantial amount of pure fiber. The high fiber content fills you up and delays digestion, which helps prevent high blood sugar. It's a good protein dose. Cannellini beans are high in iron, calcium, folate, and potassium. Most tinned cannellini beans are prepared with high sodium content, so read the nutrition facts label carefully.

Health Benefits Of Cannellini Bean

Cannellini beans provide several health benefits due to their high fiber, protein, and micronutrient content.

Reduce Blood Pressure

Studies had revealed that a low-glycemic diet rich in beans like cannellini beans had decreased blood pressure and overall lower risk of cardiovascular disease.

Fight Against Cell Damage And Inflammation

Legumes such as cannellini beans are high in polyphenols, which are micronutrients with antioxidant qualities that help protect and repair cells. As a result, this protective effect reduces your chances of contracting certain infections, tumors, and heart disease.

According to some research, a diet high in legumes such as cannellini beans may help control blood sugar levels in type 2 diabetes.

Balances The Body's Fluids

Cannellini beans also help the body supply oxygen, maintain the heart and other muscles working, and regulate fluid balance due to their potassium and Iron content.

Suitable For A Wide Variety Of Diets

Cannellini beans are an excellent option for various specialized diets because they are gluten-free (depending on how they are prepared), plant-based, and low-fat while providing high-quality protein and fiber.

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