What Are White Beans?
White beans (Phaseolus vulgaris) are the seeds of a legume harvested after they have matured and dried, unlike fresh beans, which are harvested earlier. In Türkiye, large white varieties are the most commonly eaten; examples include horoz, şeker, and çalı beans, each with slightly different cooking times and textures.
In dried form, they can be stored for months without spoiling, which is why they have long been an important winter food. Once boiled, they develop a creamy, slightly mealy texture.
Nutritional Values of White Beans
One hundred grams of boiled white beans provide about 140 kcal, 8.2 g of plant protein, and 10.5 g of fiber. They are also a source of iron, potassium, and folate and are often eaten by people who want to reduce their red meat consumption.
What Are the Benefits of White Beans?
With their high fiber and plant protein content, white beans are among the foods that can help provide a feeling of fullness as part of a balanced diet. Their complex carbohydrates raise blood sugar slowly, which is why they have traditionally been considered a filling main-dish ingredient.
This is general information; white beans are a food, not a medical treatment. People who experience gas are advised to soak them thoroughly and change the cooking water.
How to Choose White Beans
Good dried white beans are whole and glossy; broken, wrinkled, or dusty beans are stale.
- The beans should be smooth and uniform in size, with few broken pieces.
- Their color should be vivid rather than dull; a faded appearance can indicate long storage.
- There should be no dust at the bottom of the package, as this may indicate insects or staleness.
How to Store White Beans
Dried white beans can be stored for up to 1 year in a sealed glass jar in a cool, dark cupboard; it is important to keep them dry. Cooked beans stay fresh for 3–4 days in an airtight container in the refrigerator and can be stored for 2–3 months in the freezer.
Using White Beans in the Kitchen
White beans are most often cooked in stews with meat or olive oil, and they are classically paired with pilaf and pickles. Once boiled and cooled, they can also be added to piyaz (Turkish bean salad) and other salads.
How to Soak White Beans
Rinse the beans well and soak them in plenty of water for at least 6–8 hours, preferably overnight, at room temperature. Discard the soaking water, then start cooking them in fresh water; this shortens the cooking time and makes them easier to digest.
How to Cook White Beans with Meat
Simmer the soaked beans with a mixture of sautéed onion, tomato paste, and meat in plenty of water over low heat for 1–1.5 hours, until tender. Adding salt after the beans start to soften helps keep their skins from toughening.
Which Recipes Use White Beans?
White beans with meat, white beans with olive oil, white bean piyaz, and kuru köfte (pan-fried meatballs) with beans are among the most popular dishes. They make a classic lunch when served with pilaf and pickles.
Frequently Asked Questions
Can white beans be cooked without soaking?
Yes, but the cooking time increases considerably, and the beans may not soften evenly. If time is short, a pressure cooker can partly make up for skipping the soaking step.
What are white beans good for?
White beans are rich in fiber and plant protein and can help provide a feeling of fullness as part of a balanced diet. They are a food; they are not claimed to cure any disease.
Why do white beans cause gas?
Some of the complex sugars they contain are not fully digested in the small intestine and are fermented in the large intestine, which can cause gas. Thorough soaking, discarding the soaking water, and cooking them with spices such as cumin may reduce the effect.
What is the difference between white beans and borlotti beans?
Both are different varieties of the same species. Borlotti beans are distinguished by their mottled skins and are generally softer in texture. Their cooking methods and uses are largely similar.
Are canned white beans as nutritious as fresh beans?
Canned beans are a convenient alternative and have similar fiber and protein values, but they are generally high in salt. Draining and rinsing them before use can help reduce excess sodium.