These large white beans have a firm creamy texture. Like all pulses they have a high fiber content. White bean varieties differ in size but all have the same creamy flavour. Cannelini, Haricot, Navy, Great Northern, Lima (butter beans) can all be used interchangeably in recipes.
170g of beans typically offers you 242 calories, 17g protein, 0.6g fat, 44g carbs, 11g fiber, copper, folate, iron, potassium, phosphorus, magnesium, zinc, calcium, vitamin B3 and 6 and selenium.
Beans are high in polyphenol antioxidants which has proven benefits in maintaining a healthy heart. You can pair these beans with rice or barley or corn or wheat to get the full complement of amino acids and therefore a complete protein. Beans are very high in fiber – one cup giving you almost your full daily fiber needs. They are high in resistance starch.
To prepare soak beans for 6-8 hours before cooking. Bring to the boil and then simmer for 60 minutes.