White Beans
Dried white beans are a pulse packed with protein and fibre. Served with rice they make the best-known pairing in Turkish cooking, and they are a budget-friendly source of protein.
| Basis | dried, 100 g |
|---|---|
| Food group | Pulses |
| Practical portion | About half a cup of dried beans per serving |
| Portion (g) | 60 |
| Energy (kcal/100 g) | 333 |
| Protein (g/100 g) | 23.4 |
| Carbohydrate (g/100 g) | 60.3 |
| Fat (g/100 g) | 0.9 |
| Fibre (g/100 g) | 15.2 |
| Notable nutrients |
|
| Storage | Dried, in a sealed container in a cool, dry place; cooked, in the fridge for 3–4 days. |
| Food safety | Soak and cook thoroughly; lectins in undercooked beans can bring on digestive complaints. |
Nutrition profile
100 g of dried white beans (uncooked) contains roughly 333 kcal, 23 g of protein and 15 g of fibre. These figures are for the dry product and are approximate averages; because the beans take up water as they cook, 100 g of cooked beans on the plate carries far less energy. Having plant protein and fibre together is what makes pulses one of the cornerstones of balanced eating.
Soaking and cooking safety
Raw and undercooked beans contain natural compounds called lectins that can bring on digestive complaints. Soaking dried beans for 8–12 hours, discarding the soaking water and boiling them until thoroughly soft therefore matters for both safety and digestion. A pressure cooker shortens the time. Soaking also lets some of the gas-forming compounds pass into the water.
Storage
Dried beans keep for more than a year in a sealed glass jar in a cool, dry place, although the longer they sit the longer they take to cook. A cooked bean dish keeps for 3–4 days in the fridge and can be portioned and frozen for months. Reheating thoroughly, and not heating and cooling the same dish over and over, is the general food safety approach.
Related terms: Chickpeas, Lentils, Folate, Iron