Best Beans To Use

When making a Spanish-style white bean stew, there are plenty of good options that you will find in most decent supermarkets or specialty grocery stores:

• Great Northern Beans: These are large, creamy-white beans with a mild flavor and a slightly nutty taste.
• Lima Beans: Lima beans have a mild, buttery flavor with a slightly nutty undertone, making them both creamy and subtly sweet when cooked.
• Cannellini Beans: These are also known as white kidney beans and have a creamy texture with a subtle nutty flavor. You’ll find these beans in Central and South America, North America, and throughout Europe.
• Navy Beans: Navy beans are small, oval-shaped, and white. They are often used in dishes like baked beans and stews.
• Alubia Blanca: In Spain, you might specifically use alubia blanca, which translates to “white bean” in Spanish. They are commonly used in Spanish cuisine, although they can usually be sourced in specialty Spanish food stores overseas.

Canned or Dry Beans?

Both are great options, but note that with dry beans, you will need to rehydrate them first before they are ready for cooking. This usually takes anywhere from 24-36 hours depending on the bean, and some legumes and beans require boiling for a few hours before they can be used in cooking. 

For convenience, we used canned cannellini beans. They’re cheap, easy to find at any grocery store, and require no extra soaking or boiling before use. We simply drained them and gave them a rinse under some fresh water before cooking with them.

White Bean Stews From Spain

In northern Spain, particularly in the region of Asturias, one of the most famous white bean stews is “Fabada Asturiana.” The traditional white beans used in Fabada Asturiana are a specific variety called “Fabes de la Granja” or “Fabes de Asturias.” These beans are known for their large size, creamy texture, and ability to absorb the flavors of the stew’s ingredients.

Fabes de la Granja are a type of lima bean, and they are essential to the authenticity and richness of the Fabada dish. They are typically soaked before cooking to ensure they cook evenly and become tender. 

While the most famous white bean stew is likely Fabada Asturiana it’s a hearty meat recipe. The good news is there are plenty of vegan-friendly bean stews hailing from Spain. Check out these recipes for some more inspiration:

• Smoky Butter Bean Stew
• Chickpea and Potato Stew 
• Spinach with Chickpeas
• Super budget Spanish oven-baked rice

Are White Beans Healthy?

White beans are very healthy for you and offer plenty of nutritional benefits. All beans are rich in fiber, folate, potassium, and iron. Beans are also high in carbohydrates and can provide a lot of plant-based protein.

Here are a few reasons why white beans (cannellini beans) are so good for you:

• Cannellini beans are low in calories and high in fiber, keeping you feeling full and satisfied longer after a meal, which helps you to reduce overeating.
• White beans, especially cannellini beans, are high in antioxidants, making them an inexpensive natural cleanser that helps eliminate toxins in the body. Additionally, the high antioxidant content is vital in protecting the cells from free radical damage, which is known to cause several chronic diseases including cancer. 
• White beans are an excellent natural energy source for your body as they are high in carbohydrates which are converted into glucose by your body. By providing a steady supply of glucose, white kidney beans are excellent for naturally boosting energy levels and overall improving athletic performance.
• White kidney beans are high in complex carbohydrates, which are slowly digested and absorbed by the body, regulating blood sugar levels. 
• Research has proven that ​the zinc and vitamins A, C, E, and K found in white beans are considered significant for maintaining healthy skin and hair. 
• White kidney beans are a great source of iron and help the body produce enough hemoglobin to fight off anemia. 
• Cannellini beans contain nutrients such as iron, folate, and vitamin B, which are all considered essential for brain health. 
• White kidney beans contain anti-inflammatory compounds essential for alleviating inflammation in the body, reducing symptoms of rheumatoid arthritis and heart disease.
• Cannellini beans contain high amounts of soluble fiber, which can help your body lower cholesterol levels and reduce the risk of heart disease. 
• White kidney beans are high in dietary fiber, essential for digestion. They’ve also been observed in several studies to illustrate they can help prevent colon cancer.

Cooking with Paprika

Paprika is an essential ingredient in Spanish cuisine and is considered a Spanish pantry staple, right alongside good quality extra virgin olive oil. But there are a few different varieties of paprika and choosing the right one can really help enhance a recipe. 

If you’ve only ever tried ‘paprika’ (sweet paprika), you’re in for a treat, as there are huge variations in flavor intensity and color between different types of paprika. 

The 3 main types of paprika:

• Hot paprika (Pimentón Picante)
• Smoked paprika (Pimentón Ahumado)
• Sweet paprika (Pimentón Dulce)

For this recipe, we used Smoked paprika (Pimentón Ahumado) as it gives the stew a delicious rich smoky flavor. If you are not so keen on a smoky flavor, use sweet paprika. Experiment with different types of paprika in your cooking to find what suits you best. The smoky flavor really adds something to stews though so if you haven’t tried it we recommend giving it a go.

Check out our complete Guide to Hot Paprika, Smoked Paprika and Sweet Paprika here.

FAQs

How long does this recipe take to make?

• Prep time: 10 minutes
• Cooking time: 30 minutes
• Total time: 40 minutes

*Note: this is the time taken when using canned (prepared) beans. 

Can I use canned beans for this recipe?

Cannellini beans are a popular choice, but other white beans can be used as well. Canned beans are great as they save time and require no soaking or boiling before use.

How do I achieve the right consistency for the stew?

Adjusting the amount of broth or using a potato masher to mash some of the beans can help you achieve the consistency you desire.

Nutrition Facts