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Best Easy Cannellini in Umido Recipe

Name: Best Easy Cannellini in Umido Recipe
Total time: 45 min
Yield: 220 g
Ingredients: cannellini beans, cooked or canned and drained 3 cups; yellow onion, finely chopped 1 pieces; celery stalk, finely chopped 1 pieces; carrot, finely chopped 1 pieces; garlic cloves, minced 2 cloves; diced tomatoes (canned or fresh, with juices) 1.5 cups; extra-virgin olive oil 3 tbsp; fresh parsley, chopped 0.25 cup; kosher salt 1 tsp; black pepper 0.5 tsp; dried oregano 0.5 tsp

Stewed white beans in tomato sauce are a staple vegetarian side across Italy. This mediterranean dish is high in protein and fiber, a fresh, healthy family accompaniment for any main course.

Cook 45 min Difficulty EASY 260 kcal

#vegetarian #mediterranean #high protein #diabetic friendly

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Ingredients

Main ingredients

cannellini beans, cooked or canned and drained 3 cups
yellow onion, finely chopped 1 pieces
celery stalk, finely chopped 1 pieces
carrot, finely chopped 1 pieces
garlic cloves, minced 2 cloves
diced tomatoes (canned or fresh, with juices) 1.5 cups

Seasonings/Sauce

extra-virgin olive oil 3 tbsp
fresh parsley, chopped 0.25 cup
kosher salt 1 tsp
black pepper 0.5 tsp
dried oregano 0.5 tsp

Nutrition summary

Carbohydrates 36 g 56%

Protein 13 g 20%

Fat 5 g 17%

Serving size 220g

Cooking steps

1

Heat the olive oil in a heavy-bottomed skillet or Dutch oven over medium heat until shimmering, but not smoking.
2

Add the chopped onion, celery, and carrot; sauté on medium-low heat for 8 minutes, stirring often, until the vegetables are softened and aromatic.
3

Stir in the minced garlic and dried oregano; cook for 1 minute, taking care not to let the garlic burn.
4

Pour in the diced tomatoes with their juices; season lightly with salt and pepper. Let simmer on medium-low heat for 10 minutes, until the sauce begins to thicken and the vegetables are tender.
5

Add the cannellini beans. Stir gently to coat in the sauce. Partially cover and simmer on low heat for 15–20 minutes, stirring occasionally to keep the beans from sticking, until the flavors meld and sauce is richly flavored.
6

Taste and adjust for salt and pepper. Just before serving, sprinkle with chopped fresh parsley for freshness.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient is cannellini beans, which provide the dish's creamy texture and mild, nutty flavor. Combined with tomatoes, aromatics, and olive oil, the beans form the heart of this Mediterranean classic.

Q. What’s the best way to avoid mushy or undercooked beans when making Cannellini in Umido?

If using canned or pre-cooked beans, stir them in gently and let them simmer uncovered or partially covered on low heat. Avoid high heat or aggressive mixing, which can break them apart. Following the recipe steps ensures a tender but intact bean texture.

Q. How many calories and protein does each serving contain?

Each serving of Cannellini in Umido contains approximately 260 kcal and 13 grams of protein, making it a satisfying yet healthy side option.

Q. Which ingredient gives the stew its signature Mediterranean character?

The combination of extra-virgin olive oil, tomatoes, parsley, and oregano highlights fresh Mediterranean flavors while keeping the dish light and aromatic.

Q. What are the ideal cooking times and heat settings for this recipe?

Begin by sweating the vegetables on medium-low heat to draw out softness and sweet flavors without browning. Once tomatoes and beans are added, simmer on low heat for 15–20 minutes to meld flavors and preserve the beans’ structure.

Best Easy Cannellini in Umido Recipe

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