Did you know there’s a “magic food” that’s high in protein, high in folate and vitamin B1 (thiamin), high in minerals (potassium, magnesium, and iron), high high high in fiber, and is low on the glycemic index?


It’s a healthy substitute for white potatoes (even better than split peas or lentils), is easy to cook with, and adds remarkable versatility to your diet. This “magic food” is the simple white bean and knowing how to use them can turn you into a true meal-making magician!

There is a large variety of white beans, each adding not only a protein- and fiber-packed punch, but also their own unique taste and texture. For instance:

• Navy beans have a mild flavor and are perfect for dips and thickening soups or stews when pureed. Best of all, the navy bean provides more fiber per half cup (7 grams) than any other white bean.
• White kidney beans, also known as cannellini beans, have a meatier feel and retain their shape and texture, making them perfect for soups like minestrone, stews, and chili.
• Great Northern beans have a mild, nutty flavor and retain a firm flesh after cooking. They take on the flavors of the food they are cooked with so they can be used in a wide variety of dishes.
• Including Great Northern beans is an excellent way to subtly boost the fiber and nutrients in a dish without changing the flavor.
• Lima beans are perhaps the most well-recognized and frequently used white bean. They go by several names in different parts of the United States. Baby lima beans, also called butterbeans, are
• creamy with a buttery texture. They have more starch than other beans, but they pair nicely with simple herbs or spices and are a staple in succotash recipes.
• Large white lima beans, also known as Fordhook beans, are a fantastic substitute for potatoes.
• Heirloom beans like the Calypso and Snowcap beans are known for their potato-like texture and flavor (find them online or at specialty grocery stores). An heirloom bean is one not produced by
• modern large-scale farming, but is rather passed down over generations. The yields are smaller and they are harder to grow, but they are fresher when brought to market and have a depth of flavor
• that is hard to resist.

Dry versus canned beans is a personal preference — either works for whatever recipe you are preparing. Some prefer the taste of one over the other, so if you are new to cooking with beans, try a few different brands to see what works for you. Canned beans are an excellent time-saver, while dry beans have the advantage of being able to choose how firm or soft you want your beans to be.

From this basic bean tutorial I’ll move to a wonderful recipe that’s turned several anti-beaners in our family to bean lovers. It comes from Ali Slagle, food stylist and recipe creator for the NEW YORK TIMES. Here’s what she says about this delicious creation:


“For those of you who love lasagna's edges, where sticky tomato meets crisp cheese, this whole dish is for you — even the middle. A tube of tomato paste here mimics the deep flavors of sun-dried tomato. Frying a few generous squeezes caramelizes the tomato's sugars and saturates the olive oil, making a mixture that's ready to glom onto anything you stir through it. And for extra vitamin punch, consider adding in kale or roasted vegetables. Then, all that’s left to do is dot it with cheese and bake until it’s as molten or singed as you like. Serve with bread and a green salad.” And notice, how as the photo shows, you can even bake it in your cast iron skillet. Easy!