Cannellini Beans Two Ways
I’m becoming a bit of a pantry monster. For one, my budget is becoming increasingly tight as I save up to transition from my desk job into my nutrition business - and we all know that grocery prices are through the roof. Secondly, my pantry (and freezer) are filled to the brim with preserved goods from the summer bounty and stockpiles of dried and canned goods that I can’t pass up a good deal on. In light of an upcoming move this spring, (more details to be revealed…!) I am also trying to lighten my load, and therefore working within the constraints of eating through this inventory. I have to admit that the canned bean is one of the hottest commodities in my household mainly out of convenience. Don’t get me wrong, I love to have a pot of beans simmering all day, and the dopamine rush that comes with the resourceful and mindful qualities of the act is almost unmatched, however, one could argue that the dopamine rush from putting a meal on the table in less than an hour comes to a close second. From a nutritional standpoint, beans are an inexpensive source of protein, and high in fibre and iron. Calcium, potassium, magnesium, and phosphorus are also abundant, and they contain some basic B vitamins. Below are two of my latest inventions that will nourish your body and hopefully your creative spirit because, as always, I encourage you to riff and personalize!
Cheater Beans
Pictured above, and lovingly named, because it’s a shortcut to the effect of the aforementioned all-day simmering affair. In a dutch oven, sautee a diced onion and fennel bulb in a nice pour of olive oil until soft and translucent, then add some sliced garlic, stirring until fragrant. From there, drain and rinse two cans of cannellini beans and dump them into the pot. Season well with salt and pepper, and then pour in one cup of white wine, or prosecco (my favorite way to use up a leftover bottle), bring to a boil and then reduce to a simmer until most of the alcohol has evaporated. Then, add in about 3 cups of chicken or vegetable stock (I used 2 cups stock, 1 cup water), and a couple parmesan rinds, again, bringing to a boil, then then reducing to a simmer until the beans are fairly broken down and you have a nice creamy stew. Turn the heat down to medium-low, and throw in one bunch of de-stemmed and chopped kale (rapini, mustard greens, spinach or swiss chard would all work) and cover the pot with a lid for a few minutes to wilt the green. Once they have reached their desired done-ness, remove the parmesan rinds, and serve with crusty bread, chile oil, black pepper and more parmesan if you wish.
Pantry Party
This dish was inspired by an instagram post by Kitty Coles, a food stylist whose aesthetic and approach to cooking is perfect to me. In my version, preserved lemon and marinated artichokes are the standouts on the bean canvas, but you could add any briney or marinated pantry item like olives, capers, jarred red peppers, anchovies, sun dried tomatoes etc. Start by caramelizing a sliced onion in a bit of butter and olive oil. If things get sticky, I like to deglaze with a splash of white vermouth, but you could just use water. Once the onions are deeply golden, add in some sliced marinated artichokes with their oil, and chile flakes. Stir around a bit, then add in one can of cannellini beans with their liquid. Season with salt and pepper, and bring to a low simmer, cooking until everything has come together and the liquid seems one with the beans. To finish, throw in some chopped up preserved lemon and give it a good stir. Serve with chopped parsley, a drizzle of olive oil, and a dusting of parmesan cheese.