Cannellini beans are a mild and slightly nutty-flavored Italian bean widely available in canned food aisles. Low in calories, with no fat or cholesterol, the beans are an excellent source of fiber, with a 1/2 cup serving providing 6 grams. Paired with a range of healthy foods, cannellini beans make a good pantry staple when you need to create a quick, healthy meal. Versatile and easy to prepare, you can use them cold straight out of the can -- but rinse them thoroughly first -- or cook them in your favorite dish.
Salads
Create a green salad full of texture and nutrients by combining cannellini beans with baby spinach, roasted and cooled beets, walnuts and feta cheese. For a salad without greens, toss beans with whole-grain couscous, cherry tomatoes and fresh herbs, or combine with canned tuna and red onions for a quick meal. Make beans the star ingredient by mixing with minced pimientos and scallions and tossing with a lemon vinaigrette.
Stews and Soups
Base a vegetarian stew around cannellini beans and add whole grains, such as brown rice, for complete protein. Root vegetables hold up well in stews with beans; Branch out from the traditional carrots and potatoes by including peppery parsnips, creamy turnips or colorful and nutritious sweet potatoes. The beans also make a nice addition to a traditional lamb stew. Cannellini beans are common in minestrone soup, but for something different, cook with kale and sausage for a heartier option, or puree with sauteed mushrooms and broth for a creamy, no-fat alternative .
Pasta
From hot, main course dishes to cold salads, pasta and cannellini beans are a natural pairing and a good source of complete protein. Substitute beans for ground meat in a tomato-based sauce for spaghetti or saute cannellini beans with onions, zucchini and leeks, deglaze the pan with white wine and add to cooked, small pasta, such as farfalle or rotini. Smoked salmon, cannellini beans and small shell pasta make a refreshing brunch salad topped with fresh basil and a sharp cheese.
Casseroles
Nothing is simpler than using cannellini beans as a staple ingredient for quick weeknight casseroles. Saute onions, bell pepper, zucchini and tomatoes and add the beans and enough tomato sauce to hold the dish together. Pour into a casserole dish and top with bread crumbs and Parmesan cheese for a dinner that will finish baking in 20 minutes. Cannellini beans mixed with brown rice, spinach and cooked sausage, and a binder of Greek yogurt, also makes a simple and tasty casserole.
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