Braised White Beans with Garlic
Braised White Beans with Garlic is a comforting, savory dish featuring tender white beans slow-cooked in a flavorful broth with generous amounts of garlic, often seasoned with herbs like thyme or bay leaf. It's a staple in many Mediterranean and Middle Eastern cuisines, where it's valued for its simplicity and hearty texture. The dish can be served as a main course, a side, or even as part of a mezze spread.
🍽️ Nutrition at a glance
This dish is high in plant-based protein and dietary fiber, making it a filling and nutritious option. It provides a good source of iron, folate, and magnesium, with a rough calorie range of 250-350 per serving, depending on the amount of oil and broth used.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 2.5 g |
| Fiber | 10 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Iron | 5.2 mg |
| Folate | 180 mcg |
| Magnesium | 90 mg |
| Phosphorus | 160 mg |
| Potassium | 580 mg |
| Zinc | 1.8 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Braised white beans are a classic example of 'peasant food' that has gained global popularity for its affordability and nutritional density. The slow braising process allows the beans to absorb the garlic's aromatic flavors, creating a dish that's both comforting and rich in umami.
