While great by themselves, these stewed beans are also the perfect base for dozens of dishes. Here are three to get you started.

Basic Stewed White Beans

Easy, peasy. Sauté some vegetables and herbs, add canned beans, season, and you’re in business. This recipe makes four 1-cup servings. With any of the variations, you get four 1½-cup servings.

  • 2 large carrots, finely chopped
  • 1 large onion, finely chopped
  • 3 Tbs. extra-virgin olive oil
  • 2 Tbs. tomato paste
  • 1 tsp. dried oregano or thyme
  • 2 cans no-salt-added cannellini beans
  • ½ tsp. kosher salt
  • ¼ tsp. freshly ground black pepper

  1. In a large skillet over medium heat, sauté the carrot and onion in the oil until lightly browned, 4-5 minutes.

  2. Stir in the tomato paste. Cook, stirring often, until the paste starts to darken, 2-3 minutes.

  3. Stir in the oregano. Cook until fragrant, about 30 seconds.

  4. Stir in the beans and their liquid. Cook until heated through, 1-2 minutes. Season with the salt and pepper.

Serves 4.

Per serving (1 cup):

  • Calories: 290
  • Total fat: 12 g
  • Sat fat: 1.5 g
  • Carbs: 37 g
  • Fiber: 10 g
  • Total sugar: 6 g
  • Added sugar: 0 g
  • Protein: 11 g
  • Sodium: 340 mg

Garlic Shrimp

Sauté ½ lb. shrimp and 3 cloves minced garlic in 2 Tbs. extra-virgin olive oil until cooked through, 2-3 minutes. Stir in 1 Tbs. lemon juice, ¼ tsp. kosher salt, and 2 Tbs. chopped parsley. Spoon over basic stewed beans.

Per serving (1½ cups):

  • Calories: 400
  • Sat fat: 2.5 g
  • Protein: 23 g
  • Sodium: 530 mg

Spinach & Sundried Tomatoes

Stir 4 cups baby spinach and ¼ cup chopped sundried tomatoes (oil-packed) into basic stewed beans. Garnish with 2 sliced scallions.

Per serving (1½ cups):

  • Calories: 320
  • Sat fat: 1.5 g
  • Protein: 13 g
  • Sodium: 400 mg

Cherry Tomato & Basil

Chop 1 pint cherry tomatoes and ¼ cup basil leaves. Mix with ⅛ tsp. kosher salt and 1 Tbs. extra-virgin olive oil. Spoon over basic stewed beans. Top with ¼ cup shredded parmesan.

Per serving (1½ cups):

  • Calories: 360
  • Sat fat: 3 g
  • Protein: 14 g
  • Sodium: 490 mg

Salad Days!

Try Kate’s latest—Salad Days!—for salads that make a meal.

Visit NutritionAction.com/SaladDays or send a check for $15 and your name & address to CSPI—Salad Days, Suite 300, 1220 L St. NW, Washington DC 20005.

Got a question or suggestion? Write to Kate at healthycook@cspinet.org.

Photos: Kate Sherwood/CSPI.