The dish of shrimp and white beans stewed with lemon has a sour and fatty taste - Photo: Christopher Testani
According to the National Institute of Nutrition, the nutritional value of white beans is very high. Through analysis, people found that white beans contain a high protein ratio of up to 22.7%, which is more than lean pork (19%) and lean veal (20%).
In addition, white beans are also a rich source of vitamins, including water-soluble vitamins such as vitamin C, B and fat-soluble vitamins such as vitamin A.
Food expert Sharon Attia of The New York Times calls white beans the "hero" of weeknight dinners because they are cheap, easy to use, and easy to prepare.
Shrimp, white beans stewed with lemon
With quick and easy preparation steps, this dish is suitable for a busy weeknight dinner.
First, mix lemon zest, chili powder, garlic, ¾ teaspoon salt and ¾ teaspoon pepper, add shrimp and mix well.
Then melt the butter over medium-high heat in a large pot. When the butter is foamy, add the shrimp, stirring occasionally. Cook until the shrimp are cooked through and pink, about 2 to 3 minutes, then transfer to a plate.
Continue adding the leeks, seasoning with salt and pepper to the pot and cook on medium until the leeks are soft and starting to brown at the edges.
Cook for 4 to 5 minutes, stirring occasionally. Then add the white beans and chicken broth and bring to a boil on high.
Add the reserved shrimp, lemon juice, and parsley last, season to taste, and serve with toasted bread. We can also prepare and create ingredients in many ways. For example, replace shrimp with fish, pan-fried scallops, and serve with spaghetti...
White beans, fried eggs and chili powder
The fatty taste of white beans, fried eggs and the spicy taste of chili powder bring a new flavor, making this dish not boring and attractive.
First, cook the boiled beans in oil over medium-high heat, then add the onion, season with salt and pepper, and cook until the beans are tender, 5 to 7 minutes. Add the bean water and simmer until thickened into a sauce, 3 to 5 minutes.
White beans, fried eggs and paprika add a rather unusual twist to dinner - Photo: Christopher Testani
Then mash the beans, if the beans are too thick, add some bean water, cover and keep warm and start frying the eggs for 2 to 3 minutes. Sprinkle red chili powder on the fried eggs. Note that you should fry the eggs sunny side up to make the dish more delicious.
Finally, put the processed beans on a plate, put the fried eggs on top. Season to taste.
Crispy white beans with cheese and chili powder
Food expert Melissa Clark shows you how to make cheesy baked beans that are delicious but not too fussy in preparation.
Delicious pan of baked white beans with cheese - Photo: Linda Xiao
First, preheat the oven to high heat. In a large ovenproof skillet, heat the olive oil over medium-high heat. Add the garlic and sliced green onions and cook for 1 to 3 minutes, then stir in the tomato sauce and chili peppers and cook for 1 minute. Add the beans and sprinkle the cheese evenly over the top.
Then put the pan in the oven and bake until the cheese melts and the edges turn caramelized. For a little spiciness to increase the flavor explosion, you should add chili powder, season while cooking. We can serve this dish with white rice.
White Bean and Bok Choy Salad
This dish combines Chinese cabbage with ginger sauce, white beans, and coriander to enhance the flavor. In addition to Chinese cabbage, we can use sturdy vegetables such as broccoli and cabbage. The sauce will have a sweet and sour taste, due to the spiciness of grated ginger and the sourness of rice vinegar.
First, make the sauce by adding ginger, garlic, rice vinegar, sesame oil to a small bowl; whisk well. Season with salt and pepper to taste.
White bean and Chinese cabbage salad, light and healthy - Photo: Linda Xiao
Next, cut off the base of the bok choy, separating the stems from the leaves. Cut the stems into bite-sized pieces and chop the leaves. Heat the pan over medium-high heat for 2 minutes. Drizzle about 1 tablespoon of oil, add the bok choy stems, season with salt and pepper to taste, and stir well. When cooked, remove the bok choy stems from the pan and place in a bowl.
Next, drizzle 1 tablespoon of oil into the pan and add the bok choy leaves. Season and cook, stirring frequently, until the leaves are cooked and the liquid has evaporated, about 3 to 4 minutes. Remove the leaves from the pan and add them to the cooked bok choy stems.
Add boiled white beans, pour in the sauce, add coriander and mix well. Season to taste. When serving, you can sprinkle crushed red pepper and sesame seeds on top.
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