Easy Provençal White Beans

July 31, 2020
I decided I want to build more muscle so I started to pay more attention to my protein intake than usual. Non-vegans are always worried about our protein intake. Sounds familiar, right? But we know it's not something we have to worry about, as long as we maintain a balanced vegan diet. Did you know that white beans are at the top when it comes to vegan protein sources? They contain 17.4 g protein / serving (1 serving = 1 cup = 179g). They also make a great source of fiber (11.3g/serving) and complex carbs (44.9g/serving) with only 1% or fat and sugar, and 0% cholesterol and sodium. They're also packed with iron, potassium, phosphorus, and calcium. Doesn't it sound like something you want to add to your lunch bowl everyday?

The best thing about this recipe is that you can have the beans for breakfast with salad over bread, or have it as a side for dinner or lunch, or even just on their own. And while the seasoning I used is based on the typical herbs they use in Provence, France, you can replace it with Italian or Greek seasoning so your taste buds will never get tired of this deliciousness.
Provencal white beans

Easy Provençal White Beans

Recipe Type: Allergen Free Appetizers
utensils YIELDS 1 serving
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  • 1 can white beans
  • 1 tbsp olive oil
  • 1 tbsp Herbes de Provence seasoning (savory, thyme, marjoram, tarragon, rosemary, lavenderbuds)
  • 1 pinch of each garlic and onion powder
  • 1 pinch sea salt
  • to taste freshly ground black pepper
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Directions

1. Drain and rinse the beans first.

2. Heat the olive oil over medium-low heat in a small skillet. Add the beans, Herbes de Provence seasoning (if you don’t have you can use the herbs that you have at home, like rosemary, thyme, tarragon, marjoram), garlic and onion powder, salt, and fresh ground pepper.

3. Heat all the way through until just warm, about 2 minutes; or you can let the beans brown a little, which will make them more dry but intensely flavorful.

Related: Vegan Mediterranean Potato Bean Salad

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Photo: Imola Toth


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