White beans are very high in all essential minerals - calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, and they are also great sources of fiber and protein. You can make a large batch of these and store them in the fridge, add them to salads or breakfast bowls or use them to make veggie burgers.
1 cup white beans
3 cups of water
168 Calories per portion
1Soak beans in plenty of water overnight. The next day, rinse them well and drain them.
2Place rinsed and drained beans in a medium saucepan and cover with 3 cups of water. Set the heat to high and bring water to a boil.
3Once the water begins to bubble, stir the beans once and lower heat to low. Cover the saucepan with a lid and set the timer for 30 minutes. When the time is up, all the water should evaporate and your beans should be cooked and soft enough to mash. They are ready to eat or be used in other recipes.