White beans are a low-fat food and contain vitamins and minerals such as zinc, folate, iron, and vitamin B6. Normally, we don’t see white beans in everyday Thai food much, except as boiled rice beans eaten with salads, spicy salads, or canned white beans in tomato sauce, which we see in Western breakfasts served with bread and scrambled eggs.
“White Beans” or “White Beans” are considered another interesting protein alternative. Because of their soft texture, they can make food richer without using dairy products. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน They are ideal for making soups, curries, and sauces. They also help to add a variety of flavors to food.
Nutritional value of white beans
According to the US Department of Agriculture (USDA), white beans contain the following important nutrients (per 100 grams of cooked white beans):
- Energy : 140 kcal
- Protein : 8.3 grams
- Carbohydrates : 25 grams
- Fiber : 7.7 grams
- Fat : 0.5 g.
- Calcium : 70 milligrams
- Iron : 2.4 milligrams
- Magnesium : 43 mg
- Folate : 140 micrograms
For those who choose to eat Plant-based or vegetarian, white beans are a good choice to get a variety of nutrients, such as protein, carbohydrates, and fiber.
Recommended food menu using white beans
White bean curry
is a substitute for soybean paste in the white bean curry recipe. Mash white beans and mix with coconut milk, shallots, chili, and tamarind to make white bean curry. Serve with fresh vegetables such as cucumber, long beans, and Chinese cabbage. This dish can be eaten with rice or as a chili paste.
White Bean Salad
This salad is a dish that can be adjusted to suit your preferences. It uses white beans as the main ingredient, mixed with fresh vegetables such as cucumber, shallots, and tomatoes. It is seasoned with a dressing made from lime juice, fish sauce (or soy sauce for vegetarians), and a little sugar to enhance the flavor.
Pad Krapow with White Beans
When it comes to famous Thai dishes, we can’t not make this dish. That is “Pad Krapow”. It can be easily changed to vegetarian by using white beans instead of meat. Stir-fry with basil leaves, garlic, and chili. Add seasoning sauce as you like. Serve with hot rice. It is another interesting option.
White Bean Green Curry:
Turn the traditional green curry into a healthy dish by replacing the meat with white beans. Not only do the white beans add protein to this dish, but they also add a creamy texture to the curry. Using an alternative coconut milk, such as grain-based coconut milk, will help to reduce saturated fat in this dish.
Stir-fried white beans
with chili paste Stir-fried white beans with chili paste sauce. Add aroma with kaffir lime leaves and dried chili. You can add other vegetables such as bamboo shoots or mushrooms to enhance the flavor and nutritional value of this dish.
Precautions for consuming white beans
Although white beans are healthy, they should be consumed in moderation as there are some precautions to be taken:
- Gas and bloating : White beans are high in fiber, which can cause some people to experience bloating or gas. Soaking the beans in water before cooking or starting with small amounts at first may help reduce these symptoms.
- Nut Allergy : Although white bean allergy is not common, if you have a history of allergies to other types of nuts, you should be careful and monitor your symptoms after consuming white beans.
- Undercooked toxicity : Raw white beans contain a toxic substance called phytohemagglutinin, which can cause stomach discomfort. Cooking white beans until well done or soaking them for at least 5 hours or overnight before cooking can help reduce stomach discomfort.
- Absorption of plant protein : Plant proteins contain essential amino acids that may not be complete when compared to animal proteins. This may result in incomplete absorption of plant proteins as compared to animal proteins. Eating white beans together with other plant foods that are high in protein, such as grains or seeds such as brown rice, quinoa, and oats, etc., will help the body receive all the necessary amino acids.