This is nothing new: good sources of protein in our diet are essential. Protein gives us energy, keeps us feeling satisfied, and is key to repairing and building muscle... the list goes on.
Beans = good source of protein. When paired with rice, beans are a complete protein, providing all nine essential amino acids we use to create protein that are not naturally made within our bodies. In fact there are MANY good sources of plant-based protein, despite all of the brouhaha about vegans not getting enough of the stuff. You just need to have tasty ways to cook them! But today we're talking beans, and these guys are scrumptious.
I used to cook cannellini beans on the stove-top fairly regularly with olive oil, garlic and herbs. But after a while I needed a change so I mixed things up a bit and decided to bake them in the oven. The oven is my friend because it intensifies flavors in the loveliest way. But to do that, there needs to be some moisture that can evaporate, otherwise the food will burn. I added some broth and red wine vinegar, and decided it wanted a little more zing. The mustiness of sage is delicious with a creamy cannellini bean, so I added some of that. And mustard is a good friend of sage, so mustard went in too.
Summary: Stove-top beans, transformed. Now you know I'm friends with my oven. Mustard plays nicely with sage. And, obviously, that protein is good.
BAKED CANNELLINI BEANS
- 2 15 ounce cans cannellini beans, rinsed and drained
- 4 cloves of garlic, mashed or pressed to a paste
- 1/2 cup vegetable broth (I use Imagine Foods Organic No-Chicken Broth)
- 1/4 cup extra virgin olive oil, plus extra for drizzling
- 1 tablespoon Dijon mustard (Maille is my favorite)
- 1 tablespoon red wine vinegar
- 3 tablespoons fresh parsley, chopped
- 1 tablespoon fresh sage leaves, chopped
- 1 tablespoon fresh rosemary leaves, minced
- sea salt and freshly ground black pepper
Preheat the oven to 375 degrees. Whisk together the garlic, broth, olive oil, mustard, red wine vinegar, a pinch of salt and few grinds of pepper. Stir in the beans, followed by the herbs. Transfer to a casserole dish, and bake until the beans are slightly golden and bubbling, about 20 minutes. Drizzle with additional olive oil, and season with salt and pepper to taste.