Cannellini beans are a personal favorite. They are large white beans, about 1/2" long, with a firm texture and a nut-like flavor. They are often referred to as "white kidney beans". They have a mild flavor and hold their shape well. Cannellini beans are a great addition to almost any type of soup or salad. My favorite way to use these beans is in a hearty minestrone soup. In addition to being delicious these beans provide us with numerous health benefits. Cannellini beans are high in protein, high in fiber and a good source of calcium.

Cannellini beans, like other kidney beans, require special preparation to remove compounds that can cause gastric distress. Soak your dried cannellini beans overnight. Pour off the old water and replace with enough water to completely cover the beans. Bring water to boil and boil them for 10 minutes before reducing the heat and simmering them for 1-2 hours or until tender. Adding salt to the cooking water can toughen some beans. Because cannellini beans already have a firm texture it is best to skip the salt. You can always add salt after the beans have finished cooking.

Because of their low cost, long shelf life, and versatility Cannellini beans are a great addition to any pantry. These beans double in size when soaked, so a few beans go a long way in a dish. Keeping a few cans of cannellini beans on hand is great for those times when you are in a pinch and don't have the time to prepare the dried variety.

Low-Fat Cannellini Bean Dip

This cannellini bean dip is a great alternative to hummus. It is big on taste and low in fat. A win win situation.  Can be served as a simple Easter appetizer.

1 (15-ounce) can white cannellini beans, rinsed and drained (or 1 ½ cups cooked beans)

1  large clove garlic, chopped (use more if you love garlic)
1/4 cup low fat plain soy yogurt
1 tablespoon olive oil
1 tablespoon fresh lemon zest
1/2 teaspoon minced fresh rosemary (thyme works well also)
1/4 teaspoon salt
a pinch of black pepper

Put  garlic, beans, soy yogurt, olive oil, lemon zest, rosemary, and salt in a food processor.  Process until all ingredients are combined. Add pepper and process for a minute or until you have a smooth creamy spread.

Serve with raw veggies or pita triangles and enjoy.

For a nice presentation you can line the serving bowl with cabbage leaves and add lemon rind and a sprig of rosemary as a finishing touch.