When inflammation flares up, it can leave you feeling sluggish and out of balance. Finding delicious ways to support an anti-inflammatory diet doesn’t have to mean sacrificing flavor or comfort.
This recipe for cannellini beans with garlic and herbs provides the perfect blend of wholesome ingredients that promote wellness and delight your taste buds. Slow-cooked to perfection, these creamy beans are a powerhouse of anti-inflammatory benefits.
Why Cannellini Beans Are Perfect for Reducing Inflammation
Cannellini beans are a fantastic source of plant-based protein, fiber, and essential vitamins. Packed with antioxidants, these beans are known for their ability to help combat oxidative stress in the body.
Their high fiber content supports gut health, which plays a crucial role in managing inflammation.
STOP BUYING GREENS: This Machine Grows $1000s Worth Automatically
✓ Set It & Forget It: Fully Automated Growing
✓ From Seed to Harvest in Days - No Experience Needed
✓ Grow Premium Microgreens Worth $50/lb Year-Round
Note: This is an affiliate link and we may earn a small commission if you purchase at no additional cost. This helps keep our website free to use.
Garlic, one of the stars of this recipe, is another anti-inflammatory hero. Its active compounds, such as allicin, are known for their ability to reduce inflammatory markers in the body, according to BioMed Central.
Combined with the fresh herbs like rosemary and thyme, which are rich in polyphenols, this dish is a natural way to fight inflammation while indulging in rich, earthy flavors.
The Benefits of Cooking Beans Slowly
Cooking beans low and slow isn’t just about achieving a creamy texture—it also enhances their digestibility. This method breaks down complex carbohydrates, making the beans easier on the stomach and reducing any potential bloating.
A smooth digestive process can help reduce systemic inflammation, further supporting your wellness goals.
The slow simmer also allows the garlic and herbs to infuse the beans fully, ensuring each bite is as flavorful as it is nourishing. For those looking to avoid inflammation, using extra virgin olive oil adds another layer of benefit.
This heart-healthy fat is rich in antioxidants and has been shown to help lower levels of inflammatory compounds in the body.
Ways to Serve These Anti-Inflammatory Cannellini Beans
This versatile recipe can stand alone or pair beautifully with a variety of dishes. Here are a few serving suggestions:
- As a comforting entrée: Serve these beans with a slice of whole-grain toast for a filling, anti-inflammatory meal.
- Side dish upgrade: Pair them with grilled salmon or roasted vegetables for an added burst of nutrients.
- Spreadable delight: Mash the beans slightly and spread them on crackers for a flavorful, inflammation-fighting snack.
The simplicity of this recipe means it can be tailored to your needs. Add a pinch of chili flakes for a spicy kick or drizzle with lemon juice for a refreshing twist.
Substitutions & Modifications
This recipe is naturally plant-based, but you can adapt it further to suit dietary preferences or ingredient availability:
- Low-sodium diets: Replace kosher salt with a salt-free herb blend to keep the flavors intact while reducing sodium.
- Vegan option: No substitutions needed—this dish is fully vegan as is.
- Herb swaps: If you don’t have rosemary or thyme, fresh oregano or sage can provide a similarly aromatic touch.
- Oil-free: While olive oil is a key ingredient for its anti-inflammatory properties, you can skip it and use a splash of reserved bean cooking liquid for a lighter version.
Storing & Meal Prep Tips
This dish is perfect for meal prep, as the flavors deepen over time. Store the beans in an airtight container in the refrigerator for up to a week. They reheat beautifully on the stovetop, making them an excellent option for quick lunches or dinners.
For added convenience, portion the beans into single-serving containers to grab-and-go during a busy week. The rich combination of garlic and herbs will remain just as vibrant, even after a few days in the fridge.
An Anti-Inflammatory Recipe to Keep in Your Rotation
Cannellini beans with garlic and herbs are more than just a dish—they’re a step toward managing inflammation with wholesome, satisfying food.
Whether you’re following an anti-inflammatory diet or just looking for a nourishing meal, this recipe is one to revisit time and time again. Each bite is a reminder that eating well can be as indulgent as it is beneficial.
Anti-Inflammation Cannellini Beans Recipe
Equipment
- Large Dutch oven or heavy stockpot
- strainer
Ingredients
- 2 cups cannellini or white navy beans
- ½ cup extra-virgin olive oil
- 2 garlic cloves peeled and chopped
- 1 rosemary sprig
- 2 thyme sprigs
- Kosher salt
Instructions
- Inspect and Prepare Beans: Spread the beans on a baking sheet and remove any debris, such as small stones or damaged beans.
- Soak the Beans: Transfer the beans to a large Dutch oven or heavy stockpot, covering them with water by about 2 inches. Allow them to soak overnight. For a quicker option, bring the beans and water to a boil over high heat, then turn off the heat, cover the pot, and let them sit for 1 hour.
- Rinse and Refill: After soaking, drain the beans and replace the water in the pot, ensuring the beans are again covered by about 2 inches of fresh water.
- Cook the Beans: Bring the beans to a boil, then reduce the heat and let them simmer partially covered. Cook for 1½ to 2 hours, or until the beans are tender. If needed, add extra hot water during cooking to keep the beans submerged.
- Reserve Liquid and Drain: Once the beans are tender, reserve 1½ cups of the cooking liquid and drain the beans.
- Prepare the Flavor Base: Clean the pot and place it on low heat. Add the olive oil, chopped garlic, rosemary, and thyme sprigs. Stir gently, cooking the mixture for 2 to 3 minutes, or until the garlic softens but does not become crispy.
- Combine Beans and Flavor: Add the drained beans to the pot along with half of the reserved cooking liquid and 1½ teaspoons of kosher salt. Stir to combine, then simmer for an additional 15 minutes, stirring occasionally.
- Adjust Consistency: Taste the beans and adjust the seasoning with more salt, if needed. For a creamier consistency, incorporate additional reserved cooking liquid.
- Serve or Store: Serve the beans warm as a side dish, a spread, or part of a main course. Leftovers can be stored in an airtight container in the refrigerator for up to one week.
Notes
- Cannellini beans are rich in antioxidants and nutrients that help combat inflammation.
- This dish pairs beautifully with roasted vegetables or crusty bread for a wholesome meal.
- For an extra anti-inflammatory boost, consider adding a pinch of turmeric or a squeeze of lemon juice before serving.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.