I heard you! A few weeks ago, I asked what recipes you wanted to see from me, and a lot of you asked for soup! Ask and you shall receive! .
I had never made a white bean or chicken chili before this recipe, so I thought it would be fun to give it a try! I like soups that are both light and comforting. This soup is just that. It’s packed with vegetables and flavor while also being dairy and gluten-free.
The Health Benefits of White Beans Why These Nutrient Powerhouses Are So Good For You
White beans are an underappreciated superfood that packs a nutritional punch. With impressive fiber, protein, antioxidants and key vitamins and minerals, incorporating white beans into your diet provides a host of benefits for your health and wellbeing.
Keep reading to learn why white beans deserve a place in your regular meal planning and how to enjoy them.
What Are White Beans?
White beans refer to the edible seeds of certain legumes that are creamy white in color when dried. They come in many varieties, including cannellini, great northern, navy beans and butter beans (large lima beans).
While the different types vary slightly in size and texture, their nutritional profiles are quite similar. When cooked, all white beans have a mild, earthy flavor that adapts well to both savory and sweet preparations.
Nutrition Profile
A half-cup serving of cooked white beans contains around:
- 110-140 calories
- 5-10 grams protein
- 5-10 grams fiber
- 20-25 grams carbohydrate
- 10-20% DV iron
- 15-25% DV folate
- 8-15% DV potassium
- 8-15% DV magnesium
- 8-15% DV phosphorus
- Minimal fat or sodium
This stellar nutrient lineup makes white beans a nutritionally dense choice. Let’s look closer at some of the top nutrients.
Fiber
With at least 5 grams per half cup, white beans provide an excellent source of dietary fiber. The indigestible parts of plant foods, fiber promotes digestive health and regulates blood sugar levels. The high viscosity of soluble fiber in beans also helps lower cholesterol.
Protein
White beans supply vegetarian protein, containing approximately 1 gram per ounce when cooked. While not a complete protein source alone, pairing beans with grains or dairy provides all the essential amino acids.
Potassium
An electrolyte mineral, potassium supports fluid balance, nerve transmission and muscle contraction. White beans contain 350-500 mg potassium per half cup.
Iron
Required for oxygen transport and energy production, iron is especially important for menstruating women. White beans provide around 3-4 mg iron per half cup.
Folate
Essential for new cell production and development, folate is a B vitamin with roles in immune and brain health. A half cup of white beans delivers over 70 mcg.
Other Benefits
In addition to the above nutrients, white beans contain various health-protective compounds:
Antioxidants
White beans are rich in antioxidants like flavonoids and phenolic acids. These compounds counter oxidative stress linked to chronic diseases.
Phytosterols
Plant sterols in white beans help block cholesterol absorption, improving blood lipid levels.
Resistant Starch
This starch type resists digestion, acting as a prebiotic to nourish beneficial gut bacteria.
Overall, the synergistic effects of these nutrients and compounds give white beans their health benefits.
Health Benefits of White Beans
With their stellar nutritional profile, making white beans a regular part of your diet can boost health in the following ways.
Supports Heart Health
The fiber, antioxidants, magnesium and potassium in white beans all contribute to heart wellness. Soluble fiber reduces LDL cholesterol levels, while the minerals help lower blood pressure. These actions may decrease heart disease risk.
Stabilizes Blood Sugar
The fiber and protein in white beans result in a low glycemic index, preventing blood sugar spikes. Pairing white beans with carbohydrate-rich meals also slows digestion and moderates glucose response.
Aids Digestion
As a prebiotic fiber, resistant starch nourishes probiotics for improved gut health. The high fiber content also promotes regularity and bowel motility. These digestive benefits help prevent constipation and diarrhea.
Promotes Weight Management
The protein and fiber combination provides satiety, helping control appetite and calorie intake. By regulating blood sugars and digestion, white beans may also reduce fat storage.
Builds Strong Bones
White beans provide calcium, magnesium and phosphorus to support bone mineral density and strength. These nutrients may help prevent osteoporosis.
Improves Energy Levels
The iron, magnesium and B vitamins in white beans all play roles in energy production and red blood cell function for reduced fatigue.
Enhances Immunity
White beans are packed with immune-supporting nutrients. Zinc assists in cell growth and wound healing, while antioxidants counter inflammation. Folate also aids new cell production.
In short, adding white beans to your eating pattern provides multiple benefits from head to toe!
Simple Ways to Enjoy White Beans
-
Toss white beans into soups. The creaminess enhances texture.
-
Make white bean dip. Purée cooked beans with olive oil, garlic and herbs.
-
Add white beans to grain bowls and salads for extra protein.
-
Mash white beans and spread on toast or sandwiches.
-
Sauté beans with veggies, broth and spices for a quick side.
-
Blend into smoothies for added protein and fiber.
-
Roast spiced white beans for a crunchy snack or salad topper.
-
Incorporate white bean flour into baked goods and doughs.
-
Use larger beans like cannellini or butter beans in stews or pasta dishes.
-
Make white bean burgers or fritters for a hearty meatless meal.
-
Pair with greens like kale or chard and top with lemon and Parmesan.
-
Purée beans to thicken and add creaminess to sauces or dips.
By creatively incorporating white beans into both sweet and savory recipes, you can easily reap their nutritional rewards!
Delicious White Bean Recipes to Try
Here are some tasty ways to enjoy white beans:
- White Chicken Chili – lean protein with cannellini beans
- Lemon Dill White Bean Dip – blended cannellini beans
- Mediterranean Chopped Salad – white beans for extra protein
- White Bean Brunch Bake – great northern beans and veggies
- White Bean Blondies – white bean flour used for texture
- Rosemary Roasted Chickpeas and White Beans – crunchy roasted treat
- Pasta e Fagioli – classic Italian pasta and bean soup
- White Beans with Mushrooms and Sage – simple yet delicious
- Cannellini Bean Wrap – spread mashed beans into whole grain wrap
Are Canned White Beans Healthy?
While dried beans may be soaked and cooked from scratch, canned white beans offer similar nutrition in an even more convenient form. However, watch sodium content if aiming to limit intake.
To reduce sodium, opt for low-sodium or no-salt-added varieties. Thoroughly rinsing canned beans before use can also decrease sodium by up to 40%.
Safety and Digestion of White Beans
White beans contain FODMAP carbohydrates. For people with IBS, these compounds may cause gas and bloating. Introduce white beans slowly while increasing fiber and water intake.
Raw or undercooked beans also contain lectin and phytic acid. Proper soaking, sprouting and cooking neutralizes these antinutrients, making white beans safe to eat.
Lastly, ensure any canned white beans are free of BPA liner in the can, as this chemical can disrupt hormones when consumed.
Key Takeaways
With high amounts of protein, fiber, iron, potassium and other nutrients, white beans offer anti-inflammatory, antimicrobial and antioxidant effects. Consuming white beans regularly promotes heart and gut health, aids in healthy weight management and stabilizes energy levels.
Although canned varieties are a nutritious option, rinsing before use will reduce sodium. Introduce white beans gradually to avoid digestive issues. Cook properly to neutralize antinutrients.
Overall, incorporating white beans into a balanced diet provides significant benefits for well-rounded nutrition and disease protection. Their versatility allows for seamless addition into diverse cuisines and recipes.
So do your health a favor and eat more white beans! Both your body and tastebuds will thank you.
How to Store Leftovers
Because it can be frozen, this chili is great for meal prepping for the week or before having a baby! To store, let the soup cool completely, then put it in an airtight container and put it in the fridge for up to five days.
To freeze: Allow the chili to cool completely. Place in a freezer-safe storage container and freeze. Soup will be good for up to three months.
Thaw: Put the frozen chili in the fridge the night before you want to eat it so that it’s less frozen when you get there. The next day, add to a saucepan and heat until warm, stirring occasionally. You can add a little broth or water to thin the soup if it’s too thick at this point.
Why You’ll Love This Recipe
- Packed with flavor and a hint of spice.
- Loaded with 28 grams of protein per serving!
- Great for making ahead of time, so you can cook once and eat well all week.
- The yellow onion and garlic give the chili a tasty, savory base.
- for some heat! I used half of a jalapeño that had been peeled, and the chili had a nice kick. If you don’t like spicy food or are making this chili for kids, you can leave out the jalapeño or use less of it. If you want more heat, you can also add the whole jalapeño!
- green chiles – I used mild canned diced green chiles. They’re not too spicy but add a nice, complex flavor.
- Remove the skin and bones from chicken breasts. I like to use boneless breasts, but boneless thighs will also work. The chicken is going to be cooked in the soup and then shredded.
- low-sodium chicken broth—I like to use low-sodium because it lets me control how much salt is in the recipe!
- Cannellini beans—add more protein! You can use any white bean, like navy beans or great northern beans, instead of cannellini beans.
- — corn—I like to use frozen corn, and the chili doesn’t need to be thawed first.
- It has chili powder, sea salt, pepper, dried oregano, ground cumin, and ground cumin.
- You can add chopped cilantro, green onion, avocado, sour cream, fresh lime slices, and more jalapeño slices if you want to.
Sauté vegetables – Heat oil in a large pot over medium heat. Add garlic, onion and jalapeño and cook until soft and fragrant, about 5-6 minutes. Add oregano, cumin, chili powder and cook about 1 minute more.
Simmer – Add green chiles, chicken, and broth and season with salt and pepper. Bring the mixture to a boil, then lower the heat and let it simmer with the lid on for 10 to 15 minutes, until the chicken is soft and cooked all the way through.
Fork or tongs can be used to take the chicken out of the soup and place it on a plate. Then, use two forks to shred the chicken.
Simmer – Place shredded chicken back in the pot and add beans and corn. Stir, bring soup to a simmer again and let cook another 10 minutes. Taste soup at this point and season with additional sea salt and pepper if needed.
Put toppings on top and serve. Put chili into bowls and top with avocado, chopped cilantro, green onion, or extra jalapeño.
Creamy White Chicken Chili
FAQ
Which white beans are the healthiest?
What does white beans do to the body?
Are canned white beans good for you?
How healthy are chili beans?
What are white beans good for?
White beans are a wonderful addition to chili, sauces (as a thickener), stews and can be smashed and added to sandwiches (like avocado toast with white beans) and wraps, or blended to make hummus and white bean dips. The creaminess of white beans adds wonderful texture and flavor to savory and hearty recipes.
What does white bean chili taste like?
White bean chili has a hearty and flavorful taste with a smooth and creamy texture. The white beans add a touch of sweetness and creaminess to the chili. The chili powder and spices give it a delicious flavor. The jalapeño adds a kick of heat! Omit for a milder taste. First, heat the olive oil in a large skillet or Dutch oven over medium heat.
What is white bean chili?
White bean chili is a delicious and flavorful soup that is perfect for a cold winter day. This recipe is made with simple ingredients that you probably have on hand. It is easy to make in one pot. This soup is versatile and can be customized to your liking. It is a budget-friendly meal that is perfect for a busy weeknight dinner.
What kind of beans do you use to make chili?
This Easy White Bean Chili recipe uses white beans, such as cannellini beans, great northern beans, or navy beans. You’ll remove 1/2 a cup to mash which will help give the chili a thickened texture. White beans are used in this recipe.