Cannellini beans, also known as one of the main types of white beans, are one of those unsung health heroes. Beans of all types are considered nutritional powerhouses, and cannellini beans are a nice one to add to your rotation.
They’re also known as Italian kidney beans, and they can be added to all types of recipes. They make for a great main dish, such as in sautéed Italian kidney bean recipes. They can also easily be added to salads and soups to ramp up both the flavor and nutrient profile.
Cannellini beans also have impressive skin saving credentials.
A single 1/2 cup serving provides 6 grams of fiber, important for feeding the good gut microbes that keep your skin and immune system healthy
A single serving provides almost 1/5 of the daily value of iron, which is one of the most important nutrients for hair growth
A single serving also provides 9 g of protein, which helps meet your daily needs. Protein during a meal also acts to stabilize blood sugar levels, which helps protect your collagen
In this super simple bean dip recipe , they play a starring role. I like to serve this dip with toasted bread sticks, or even better, with vegetables. Since vitamin C helps your body absorb iron better, I love to serve this with red pepper strips, which provide a nice dose of that vitamin C.
1 can cannellini beans [15 oz]
1/2 tsp dried basil
1/2 tsp dried oregano
2 tbsp. bread crumbs [we use whole-wheat Panko bread crumbs]
2 tbsp. shredded cheese [we use Colby and Monterey Jack]
1. Preheat oven to 400 degree F
2. Drain and rinse the can of beans
3. Pour beans into mixing bowl, add spices, and mash well
4. Spoon into baking dish, smooth the surface, and then sprinkle with bread crumbs and then cheese
7. Bake for 10 minutes. To brown topping, broil under high heat for an extra 2 minutes.
Dr. Rajani Katta is the author of Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet. To receive future updates on preventive dermatology and the role of diet, sign up here.