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White beans: the delicious secrets I discovered!

As a food journalist, I'm always on the lookout for unique ingredients that can transform an ordinary recipe into something extraordinary. Recently, I discovered white beans and was impressed by their properties and versatility in the kitchen. Since then, I've been exploring all the possibilities of this fascinating ingredient and I want to share with you everything I've learned.

White bean

White beans: the delicious secrets I discovered!

White beans are a hidden treasure in Brazilian cuisine. Many people know about black beans or pinto beans, but white beans are often forgotten. It has a delicate flavor and creamy texture that pairs perfectly with a variety of dishes. Furthermore, it is an excellent source of nutrients and can bring many health benefits.

Main Conclusions

  • White beans are a unique and little-known ingredient in Brazilian cuisine.
  • It has a delicate flavor and a creamy texture that goes perfectly with many dishes.
  • It is an excellent source of nutrients and can bring many health benefits.

What are white beans

Ah, the white beans! One of my most delicious discoveries as a food journalist. For those who don't know yet, white beans are a type of bean widely used in Mediterranean cuisine and also very popular here in Brazil. It is known for its smooth and delicate flavor, as well as being quite versatile in the kitchen.

White beans are also called black-eyed peas or butter beans in some regions of the country. It is a food rich in nutrients and can be consumed in both savory and sweet dishes.

NameWhite bean
Food groupLegumes
OriginSouth America

Like all legumes, white beans are rich in protein, fiber and B vitamins, in addition to containing minerals such as iron, calcium and potassium. It is a great source of energy and helps keep the body healthy and nourished.

I think you've already realized thatwhite eijão It’s a super nutritious and tasty food, right? But its origin and history are also very interesting. Let's keep exploring!

White bean

Origin and history

Now that we know what white beans are and what the benefits of white beans are, it's time to discover a little more about the history of this grain so loved by Brazilians.

There are several theories about the origin of white beans. One of them is that it emerged in Asia Minor, and was brought to the West by the Romans. Another theory suggests that it originates from the Americas, more specifically from Mexico and South America.

Regardless of its origin, white beans arrived in Brazil during Portuguese colonization, and since then have become an essential ingredient in Brazilian cuisine. Over the years, it adapted to different states and regions of the country, giving rise to several delicious recipes.

White beans in Brazilian cuisine

In Brazil, white beans are one of the most versatile ingredients in the kitchen, and can be found in a wide variety of dishes. From traditional feijoada to soups, salads and stews, this grain is a guaranteed presence on Brazilian tables.

In addition, white beans are also used in the production of other foods, such as Japanese miso and soy cheese, known as tofu.

With a mild flavor and soft texture, white beans are a perfect ingredient for those who want to innovate in the kitchen and try new flavors. And, as you already know, it also brings several health benefits.

white beans 5

health benefits

White beans are one of the best sources of plant-based protein, essential for building and repairing body tissues. It is also rich in soluble fiber that helps keep the digestive system healthy and control blood sugar levels.

Regular consumption of white beans can help reduce the risk of heart disease, stroke and type 2 diabetes. Additionally, they are an excellent source of iron, especially for vegetarians and vegans, who need an alternative source to the iron found in meats. red.

Health Benefits:

NutrientThe amount

Eating white beans can also help prevent cancer due to their antioxidant properties. Additionally, it is a source of potassium that helps maintain healthy blood pressure.

As if that weren't enough, white beans contain a low amount of fat and are an excellent source of complex carbohydrates, which provide sustained energy for the body. So, if you're looking for a delicious and healthy way to eat, add white beans to your meals!

White bean

White beans nutritional table

If you are looking for a more balanced and healthy diet, white beans are an excellent option. In addition to being a versatile and tasty food, it is very nutritious and has several health benefits. Check out the nutritional table for white beans below:

NutrientQuantity per 100g
calories337 kcal
Total fat1.7g
Calcium130 mg
Iron5.5 mg
Vitamin C3.5mg
Potassium1743 mg

White beans are an excellent source of proteins, carbohydrates and fiber, as well as being rich in vitamins and minerals that are important for the functioning of our body. It is especially recommended for those looking for a healthier and more balanced diet.

It is worth noting that eating white beans can help in the prevention and treatment of various diseases, such as diabetes, hypertension and obesity. Furthermore, it can contribute to the proper functioning of the digestive system and help reduce blood cholesterol levels.

White bean


I couldn't write about white beans without sharing some fascinating facts about this surprising food! Do you know that…

  • White beans are one of the most consumed foods in the world, being especially popular in Latin America and the Mediterranean.
  • It is known by several names, such as Horse Beans, Black-eyed Beans, Northern White Beans, Navy White Beans, among others.
  • White beans are rich in resistant starch, which means they can help with weight loss and lower blood sugar.
  • It also contains a substance called phaseolamine, which can reduce the absorption of carbohydrates in the body.
  • White beans are a rich source of protein, fiber, vitamins and minerals, such as potassium and calcium.
  • Some studies suggest that regular consumption of white beans can help prevent chronic diseases such as diabetes and heart disease.

Isn't it amazing what a simple Bean can do for our health? Plus, it's so versatile in the kitchen that it can be used in a variety of delicious and practical recipes!

Interesting recipes

Ah, now we come to the tastiest part of this article! After researching and trying several recipes, I came up with some irresistible options for using white beans.

To start, how about a mixed salad with white beans? It's simple, refreshing and full of nutrients. Just mix the cooked beans with cherry tomatoes, cubes of white cheese, red onion and green leaves. Season with olive oil, lemon, salt and black pepper and you will have a complete and delicious salad.

Mixed Salad with White BeansMixed Salad with White Beans
  • 1 cup cooked white beans
  • 1 cup cherry tomatoes cut in half
  • 1 cup white cheese cubes
  • 1/2 cup sliced red onion
  • Green leaves to taste (lettuce, arugula, spinach, etc.)
  • 1/4 cup olive oil
  • 2 tablespoons of lemon juice
  • Salt and black pepper to taste
Method of preparation
  1. Mix the white beans, cherry tomatoes, white cheese and red onion in a large bowl.
  2. Add the green leaves and mix again.
  3. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
  4. Drizzle the salad with the dressing and serve immediately.

Another interesting option is a white bean stew with vegetables. It's a comforting and healthy dish, perfect for cold days. Saute onion, garlic, carrot and celery in a pan, add vegetable broth, cooked white beans, chopped tomatoes and seasonings to taste. Let it cook for about 30 minutes and serve with wholemeal bread.

White Bean Stew with VegetablesWhite Bean Stew with Vegetables
  • 2 cups of cooked white beans
  • 1 chopped onion
  • 2 minced garlic cloves
  • 2 diced carrots
  • 2 stalks of celery, thinly sliced
  • 4 cups of vegetable broth
  • 2 chopped tomatoes
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • Salt and black pepper to taste
  • Fresh coriander leaves for garnish
Method of preparation
  1. Heat a drizzle of olive oil in a large pan and sauté the onion, garlic, carrot and celery until they are soft.
  2. Add the white beans, vegetable broth, tomato, cumin, paprika, salt and black pepper. Let it boil.
  3. Reduce the heat and let it cook for about 30 minutes.
  4. Remove from heat, garnish with fresh coriander leaves and serve with wholemeal bread.

So, did your mouth water? These are just two suggestions for using white beans, but the possibilities are endless. Try it in soups, stews, chili, stir-fries, in short, use your creativity and turn white beans into a star in your kitchen!

Other ways to use white beans

In addition to being a tasty ingredient in recipes such as white beans with sausage, white beans can be used in other ways in the kitchen. I tried some of these ways and was delighted with the results!

White Bean Soup

A delicious way to enjoy white beans is to prepare a soup. I like to leave the grains cooking with bacon, onion, carrots, and a pinch of rosemary. Once they are soft, just blend them in a blender and serve with whole grain bread croutons.

White Bean Puree

Another interesting way to use white beans is to make a puree. After cooking it with vegetable broth, just blend it in a blender with a little olive oil and salt. The result is a creamy and tasty puree that can accompany many dishes.

White Bean Bowl

A creative way to use white beans is in a bowl. I like to mix the cooked grains with mashed avocado, tomatoes, red onion, and fresh cilantro. It is a healthy and delicious option for lunch or dinner.

White beans salad

Another light and refreshing option is to prepare a white bean salad. I like to mix it with leafy greens, sun-dried tomatoes, feta cheese, and a lemon vinaigrette. It's a great option for hot summer days.

white beans in a bowl

With these other ways to use white beans, I discovered that they can be a versatile and delicious ingredient in many dishes. Try it and see how it can transform your meals!

Storage and preparation tips

Like all foods, white beans also need some care when storing and preparing them. By following these simple tips, you will be able to make the most of the benefits and flavor of this legume.


White beans can be stored in an airtight container in a cool, dry place for up to six months. After this time, the flavor and texture may be affected. Be sure to store white beans separately from other foods, such as fruits and vegetables, to avoid moisture.


Before preparing white beans, it is important to wash them and soak them for at least 6 hours, or overnight. This process helps eliminate antinutrients present in the food and reduces cooking time.

To cook, place the white beans in a pan of cold water and bring to a boil. Lower the heat and let it cook for about 1 and a half hours, or until it is soft. Add salt to taste only at the end of cooking, as salt can prevent the beans from cooking evenly.

White beans can be used in various recipes, such as salads, soups, stews and even sweet dishes, such as desserts. Let your creativity flow and discover new ways to prepare and enjoy this versatile food.

“With white beans, you need patience and love. The love for its unique flavor, and the patience to soak and cook it until it reaches perfection.”

White Bean Varieties

Just like other species of beans, there are several varieties of white beans, each with its own texture and flavor. Some of the most popular varieties include:

Carioca White BeansCommon throughout Brazil, it is medium in size and has a thin shell.
White String BeansNatural from the Brazilian Northeast, it has a thicker skin and a slightly sweet flavor.
Black-Eyed White BeansAlso known as metro beans or macassar beans, they are common in acarajé recipes and have a mild, slightly buttery flavor.

Regardless of the variety you choose, white beans are an excellent source of protein, complex carbohydrates and soluble fiber. If you haven't tried all the white bean varieties yet, now is the time to try something new and find out which one is your favorite!

White bean

The future of white beans in Brazilian cuisine

I imagine you're wondering what could happen to a seemingly common food like white beans in the culinary world. Well, believe me when I say there are many possibilities!

White beans are such a versatile ingredient that can be used in countless dishes. From soups, stews and salads to veggie burgers and cakes, white beans have already shown what they're capable of in the kitchen. Furthermore, it is an excellent source of vegetable protein, which makes it a highly sought after ingredient for those following a vegetarian or vegan diet.

But what I find most interesting is that white beans have the potential to become a gourmet food. With the growing demand for healthy foods and high-quality ingredients, I think we're ready to see white beans in more sophisticated dishes in renowned restaurants and hotels.

Additionally, with increasing environmental awareness, I believe we will see more and more people adopting a plant-based diet. And that means the demand for ingredients like white beans will only increase.

And finally, I think white beans could have a huge impact on the Brazilian food market. With its rich history and cultural presence, white beans can easily become a symbol of Brazilian cuisine. Imagine typical Brazilian dishes, like feijoada, with white beans instead of black beans. It would be an incredible gastronomic experience!

In short, I believe that white beans have a bright future in Brazilian cuisine. With its versatility, gourmet potential, growing demand and cultural presence, I'm excited to see what the future holds for this delicious grain.


Well, guys, I hope you enjoyed discovering more about this delicious ingredient that is White Beans! As a food journalist, I'm always excited to discover new secrets and benefits of the ingredients we use in our meals.

I was impressed by the amount of benefits that white beans can bring to our health, in addition to being so versatile in the kitchen. From soups to salads, and even in desserts, white beans can be a surprising ingredient!

I hope the recipes and tips I shared were useful to you and that you can try some of them at home. And remember, if you want to keep white beans fresh for longer, it's important to store them correctly and prepare them properly before cooking.

Anyway, I believe that the future of white beans in Brazilian cuisine is very promising. With so many possibilities and benefits, I believe there will be many incredible new recipes and discoveries involving this wonderful ingredient.

I hope I have helped to open your culinary horizons a little more and that you can have a richer and healthier diet. Until next time, everyone!

Common questions

What are white beans?

White beans are a versatile and delicious legume, widely used in Brazilian cuisine.

What is the origin and history of white beans?

The origin of white beans dates back to the native peoples of the Americas, who cultivated and consumed this legume thousands of years ago. Its history is intrinsically linked to the development of agriculture in ancient civilizations.

What are the health benefits of white beans?

White beans are an excellent source of protein, fiber, B vitamins and minerals such as iron and magnesium. Its regular consumption helps to regulate bowel function, promote satiety and contribute to cardiovascular health.

What is the nutritional table for white beans?

The nutritional table for white beans may vary slightly, but on average, for every 100g of cooked white beans, we have around 154 calories, 8g of proteins, 31g of carbohydrates and 1g of fat.

What are some interesting facts about white beans?

White beans are known for their characteristic white grain shape and soft texture when cooked. It is also famous for being a main ingredient in the traditional Italian dish “Fagioli all'uccelletto”.

What are some interesting recipes with white beans?

White beans can be used in several delicious recipes, such as white beans with vegetables, white feijoada, white bean soup with sausage and white bean salad with feta cheese.

What are other ways to use white beans?

In addition to being used as the main ingredient in dishes, white beans can also be transformed into flour and used as a thickener in sauces and soups.

What are some tips for storing and preparing white beans?

To store white beans, it is recommended to keep them in a cool, dry place, preferably in an airtight container. Before preparing it, you need to soak it in water for a few hours and then cook it until it is soft.

What are the varieties of white beans?

There are different varieties of white beans, the most common being pearl white beans, white striped beans and white jalo beans. Each of them has its own flavor and texture characteristics.

What is the future of white beans in Brazilian cuisine?

White beans will continue to gain more and more space in Brazilian cuisine, being used creatively in new recipes and exploring their nutritional benefits. Its versatile flavor and nutritional value make it an indispensable ingredient for a balanced diet.