Easy Recipe for White Bean Dip & Chicken Chili

Tasty Spread & White Chili with Canned or Dried White Kidney Beans

© Heather Zorzini

Sep 18, 2009

Flavourful white kidney beans, Phaseolus vulgaris, are the ideal choice for these simple, healthy recipes.

The Italian cannellini bean is a smaller white variety of kidney bean, used in cold bean salads, meat stews and casseroles. The white navy bean or Yankee bean is commonly used in canned pork and beans. It is harder and tougher than the kidney bean and needs longer cooking or baking time.

How to Prepare Dried Beans for Cooking

Use fresh water for soaking and again for cooking to reduce flatulence-inducing tendencies. Discard any beans that float. The amount of dried beans usually doubles after thorough soaking.

Quick Soak Method for Preparing Dried Beans

Put beans in a saucepan with 4 times the amount of water. bring to a boil and simmer for 5 minutes. Cover pan, remove from heat and let sit 2 hours. Drain and proceed to next step in recipe.

Long Soak Method for Dried Beans

Place beans in cold fresh water. Cover with a cloth and let sit overnight or 8-12 hours. In warmer climates, place bowl in refrigerator to reduce risk of fermentation. Drain and proceed to next step in recipe.

White Bean and Rosemary Dip Recipe

This is a healthy appetizer, bursting with herb and lemon-garlic flavours. A teaspoonful of diced Moroccan preserved lemon can be added for an exotic taste.

Ingredients:

• 2 tsp minced shallot
• 2 garlic cloves, chopped
• 2 tsp fresh rosemary leaves or ½ tsp dried
• 2 Tbsp olive oil
• 1 can 19 oz/540 ml. white kidney beans, drained and rinsed
• 1 tsp fresh lemon juice
• Lemon pepper or Freshly ground pepper
• Sprig of fresh rosemary for garnish

Directions:

1. Over medium heat, sauté shallot, garlic and rosemary for 2-3 minutes. Let cool.
2. Place beans, shallot mixture, lemon juice and lemon or black pepper in food processor and blend till mostly smooth but with some texture.
3. Scoop into serving bowl and garnish with fresh rosemary sprig.
4. Chill before serving with water biscuits or mini melba toasts.

Makes 1 ½ cups. Keeps well in refrigerator for 5 days.

Green and White Chicken Chili Recipe

A lighter version of traditional red chili, this main course also has visual appeal with its green and white palette. Those who prefer a spicier chili can add a diced jalapeno pepper.

Ingredients:

• 2 Tbsp olive oil
• 1 celery stalk, chopped
• 2 green onions, sliced
• ½ green pepper, diced
• 1 ½ lb boneless, skinless chicken breasts, cubed
• 2 cloves garlic, minced
• 1 Tbsp chili powder
• 1 tsp dried oregano
• 1 tsp ground cumin
• 2 cups chicken stock
• 1 can 19 oz/540 ml white kidney beans, drained and rinsed
• 1/4 cup chopped fresh coriander
• plain yogurt or sour cream

Directions:

1. Heat 1 Tbsp olive oil over medium heat in a large saucepan and add celery, green onions and green pepper.
2. Sauté for 5 minutes. Remove from pan.
3. Heat 1 Tbsp olive oil over high heat and add chicken, cooking till browned, about 5-6 minutes.
4. Stir in garlic, chilli powder, oregano and cumin.
5. Stir in first batch of vegetables and stock and bring to a boil. Lower heat and simmer, covered for 15 minutes.
6. Add beans and simmer 10-15 minutes more or till beans are heated through.
7. Remove from heat and stir in chopped coriander.
8. Scoop into a bowl and top each with dollop of plain yogurt or sour cream.

Serves 4. Another easy and delicious main course recipe is Ginger Chicken Stew.

Resource Credits

This article was researched using information from Foodland Ontario and The Cook's Book by Howard Hillman.

Rosemary for White Bean Appetizer Dip

White Beans with Fresh Rosemary

Preserved Lemon for Easy White Bean Dip

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