Last Updated on April 25, 2022
Today, we’re going to be answering the question: are white beans gluten free? And taking a look at the host of health benefits adding white beans to your diet may bring. We’ll also be looking at the tastiest gluten white bean recipe I’ve ever tried. Gluten can appear in places you would never expect, and in foods that you may not even think would ever contain gluten. But are white beans gluten-free? Let’s take a look.
What Are White Beans?
White beans are not actually just one type of bean – it’s a name that’s used to describe the various types of white beans that there are available. White beans are part of the legume family and are a staple all around the world. They can be boiled, fried, or baked; but they’re the same, they’re delicious and a great addition to your diet.
Learn more about: Are Canned Beans Gluten-Free?
Nutritional Information Of White Beans
While there are a few types of white beans, one of the most common is navy beans (despite the name, it’s a variation of white beans). Each cup of navy beans contains the following nutritional value:
- Calories: 70
- Fat: 0.7
- Saturated Fat: 0.1g
- Sodium: 13.5mg
- Potassium: 320mg
- Carbs: 14g
- Protein: 6g
What Are White Beans Used For?
White beans can be used in a range of popular dishes, but the most common uses for white beans are:
- pasta dishes
- baked beans
- butter beans and bacon
- bean salad
This list is by no means exhaustive, and there are plenty of ways to incorporate beans into your diet.
Health Benefits Of White Beans
There are some foods that don’t provide many benefits at all, but beans are certainly not one of them. Beans are the perfect addition to any diet, but particularly the gluten-free diet. Some of those benefits include
- Full of Protein. Protein can be hard to add to your diet, particularly if you’re vegan or vegetarian. But beans are absolutely packed with protein, which can help your muscles
- Full of Fiber. Just one cup of white beans contains almost half of the recommended daily intake of fiber! Fiber is great for regulating bowel movements, which may be something you need when following a gluten-free diet
- Balanced Diet. A balanced diet can be hard to maintain, but adding foods like beans to your diet is an easy way to achieve this. They are low in calories. but high in nutrients, vitamins, and minerals
Are White Beans Gluten Free?
Absolutely! White beans are completely gluten-free. This includes all 4 varieties of beans, which we’ll be taking a closer look at in this post. If white beans are paired with a sauce, or contain any additives or flavorings, it’s worth checking the ingredients label, as they may contain gluten.
Types Of White Beans
There are four types of white beans. While you may know them by their names, they’re often just referred to as “white beans”. The types of white beans are:
- Navy Beans. A very mild bean that comes packed with fiber. Perfect in soups or stews, and very small in size
- Cannellini Beans. The largest type of white beans that look very similar to a kidney bean. They have a nutty flavor and are the most versatile of the white bean. You can use them in chilis, soups, stews, or salads
- Lima Beans. You may know them better than butterbeans. They get that name because they’re much creamier than the usual white bean. Soups, stews, and casseroles are the best way to enjoy lima beans
- Great Northern Beans. Quite firm in texture and mild in flavor. Most often used in casseroles
Gluten Free White Beans Recipe
The Cookie Rookie has a delicious recipe using white beans, which just so happens to be gluten-free!
- 1/3 cup of olive oil
- 1/4 cup of fresh sage
- 4 garlic cloves
- 1 can of drained diced tomatoes
- 1 teaspoon of salt
- 1/2 teaspoon of pepper
- 1 teaspoon of sugar
- 1 cup of GF chicken broth
- 2 cans of cannellini beans
- 2 tablespoons of parsley leaves
Now all you need to do is:
Step 1: Cook
Using a medium pan, heat some oil on medium heat. Once hot, add the garlic (sliced) and sage. Try not too stir, but definiteky shake the pan! Now turn to heat low and cook for a few minutes. It’s important that the garlic browns a little. Now add the salt and drained tomatoes. Leave to simmer four around ten minutes (all of the tomato juice should have evaporated).
Step 2: Leave to Simmer
Step 3: Serve
Remove from heat and add the parsley leaves. Add more salt and pepper if you require. At this point, you can add a sprinkling of bacon, or a few drops of olive oil to make it even tastier. Your dish is ready to serve – enjoy!
Read more about: Are Canned Black Beans Gluten Free: What To Avoid
I hope this has helped to answer the question: are white beans gluten-free? And also helped you to become more familiar with why white beans are such a good addition to your diet. No matter how you choose to add them – it’s definitely a delicious choice.
Do you know of any other recipes using white beans? If so, please feel free to let me know in the comments below. Sharing is caring.
What Beans are Gluten-Free?
In their most natural form, ALL beans are gluten free. Some gluten free beans (this is not exhaustive) are: black beans, cannellini beans, garbanzo beans, kidney beans, lima beans, pinto beans, fava beans, mung beans and soybeans.
Are Beans OK For Celiacs?
Beans are completely safe for celiacs to enjoy. In fact, if you see a dietitian, they'll probably suggest you add beans to your diet to ensure it's healthy, balanced and that you're consuming everything your body needs. While beans are naturally gluten free, always check the label if there looks to be any flavorings or additives.
Hi, my name’s Zoë. I’m 28 years old and live in London, UK. I work full time as a freelance writer and critic for West End theatre. Writing has been a passion of mine for as long as I can remember. I spend most of my free time at the theatre, or at conventions. I’m married to the love of my life, and live in a small apartment with my fur baby, Lillie. I run two of my own blogs: No Safer Place and Stage to Page: both of which have won awards. I also have a YouTube channel where I talk about all things stagey.