Zoes white beans recipe is the perfect recipe for a quick and healthy dinner. The recipe is simple, easy to cook, and uses ingredients that you probably already have on hand in your kitchen.
Zoes white beans are fresh green beans that have been cooked in water with garlic, salt, pepper, and olive oil. They may be added to soups, salads, and pasta dishes. A Zoe white bean is also a popular item in Jewish cuisine.
The expression white beans come from the Spanish word Blanco, which means white or pale. The term became associated with fresh beans due to separating mature green beans and drying them so that they are not eaten until needed when they return to their fresher state.
The best part about this dish is that it can be prepared in less than 20 minutes, so you don’t have time to make something elaborate for dinner. It takes minimal effort but still turns out great! You can serve this for lunch or dinner along with a nice serving of mixed greens.
How To Make Zoes White Beans Recipe
Ingredients
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, crushed
- 1 can white beans (24 oz.)
- Juice of 1/2 a lemon (about 2 tablespoons)
- 1 cup prepared bread crumbs (whole wheat)
- 1/4 cup chopped fresh parsley or cilantro (optional)
- 1/2 teaspoon salt or to taste 2 teaspoons chopped fresh oregano or 2 teaspoons dried oregano (optional) ground pepper to taste. Water as needed.
Direction
1. Heat the oil in a deep skillet over medium heat.
2. Add the garlic and cook for about 2 minutes.
3. Add the beans and their liquid, lemon juice, and water as needed to cover.
4. Bring to a boil, reduce heat, cover and simmer for 20 minutes.
5. Add breadcrumbs, salt, pepper (and dried oregano if using), parsley, and stir gently until evenly coated with beans.
Recipe makes 6 servings of Zoes white beans recipe at approximately 220 calories per serving.
Note: When preparing this dish, choose a bean that holds its shape, such as navy beans or great northern beans. Otherwise, the dish will be mushy and soft when cooked.
Nutrition Fact Of Zoes White Beans Recipe
This recipe is low in cholesterol, saturated fat, and a good source of iron, folate, and magnesium. It also contains omega-3 fatty acids known to lower blood pressure and reduce the risk of heart disease.
One serving of this dish contains only 220 calories, 6 grams of fat, and 2 grams of saturated fat. It is also a good fiber-containing 3 grams and protein-containing 11 grams per serving.
Best 7 Health Benefits Of Zoes White Beans Recipe
White beans are rich in fiber, protein, and vitamins, providing numerous health benefits. Let’s take a look at some of the major health benefits of white bean:
1. Rich in minerals and vitamins
White beans are a good source of vitamins K and folate. They are also a good source of manganese, magnesium, dietary fiber, phosphorus, zinc, potassium, thiamin, niacin; riboflavin; vitamin B6, and pantothenic acid.
2. Low in cholesterol
White beans are low cholesterol foods, with 100 grams (3.5 ounces) of the dried beans containing only 6 mg of cholesterol. They are also a source of dietary fiber and protein, thiamin, niacin, vitamin B6 and pantothenic acid.
3. Good source of protein and thiamin
White beans are a good source of protein, thiamin, and pantothenic acid. 100 grams (3.5 ounces) of the dried beans contain only 23 calories. White Beans are also a good source of dietary fiber, thiamin, and vitamin B6.
4. Good source of magnesium
White beans are a good source of magnesium, an essential mineral for making energy in the body and keeping bones healthy.
5. Lower blood pressure
White beans are a good source of folate, magnesium, dietary fiber, and potassium, which effectively lower blood pressure.
6. Good for heart health
White beans are a good source of folate, magnesium, dietary fiber, and potassium, which effectively lower blood pressure.
7. High in antioxidants
White beans are a good source of antioxidants that help fight against the free radicals that cause cell and tissue damage in the body.
The Bottom Line
Zoes white beans recipe is the perfect recipe for a quick and healthy dinner. The recipe is simple, easy to cook, and uses ingredients that you probably already have on hand in your kitchen.
The best part about this dish is that it can be prepared in less than 20 minutes, so you don’t have time to make something elaborate for dinner. It takes minimal effort but still turns out great! You can serve this for lunch or dinner along with a nice serving of mixed greens.