Beans and legumes are some of the most unappreciated foods in modern societies. Even though they are excellent sources of dietary fiber, protein, B vitamins and many other essential vitamins and minerals that our bodies need. It has been proven that beans and legumes can help moderate blood sugar, regulate cholesterol levels and help maintain a healthy stomach.

Not only that, but consuming more beans and legumes as a source of protein instead of meat is also good for the environment.

If you’re looking for white bean recipe, then welcome: Because while black beans and chickpeas might get most of the legume credit, there are loads of delicious dishes you can make with these white, protein-rich beans.

The following recipe is a Congolese recipe. Enjoy!

Serving: 4 people | Preparation: 5 min | Cooking: 90 min | Category: main |

  •     400g white beans
  •     1 bay leaf
  •     1 large onion
  •     1 celery stalk
  •     5 small gloves of garlic (3 large)
  •     1 puree canned tomatoes
  •     4 dl vegetable oil
  •     1 bouillon cube
  •     Salt and pepper
Cooking method

Step 1
Chop the onion, celery and the garlic

Step 2
Start by boiling the beans: in a pot, add water, the beans, the celery, the bay leaf, some of the onion and salt. For 45-60 minutes in medium to high heat. Taste to make sure that they’re soft, but not too soft.

Step 3
In a pan, bring the oil, the garlic, the rest of the onion, the puree canned tomatoes, salt and pepper. Let the sauce cook for 30 minutes in medium to low heat. Don’t forget to stir it every 5-10 minutes.

Step 4.
Mix your tomato sauce and the beans together and bring it to simmer for another 30 minutes.

Serve your beans with white rice, bread or just as a side dish.

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