white beans – Wholefoodspace

Beetroot and sweet potatoes – tone on tone

Andreas — Tue, 18 Nov 2025 15:35:56 +0000

Beetroot and sweet potatoes are very healthy vegetables. The slightly earthy taste of beetroot brings out the sweetness of sweet potatoes. These vegetables are widely available at markets, especially in the fall. However, sweet potatoes are now available all year round.

Beetroot and sweet potatoes

These two varieties are a perfect combination. Everything is the same color, although the white beans take on the red from the beets. The sweet potatoes are prepared as fries. You can season them beforehand or simply bake them plain.

Beetroot and sweet potatoes

A healthy meal with beetroot and sweet potatoes. The white beans make it filling.

Course main course

Keyword beans, beet, oil-free, Spices, sweet potatoes, Vegan, white beans

Prep Time 45

Cook Time 25

Total Time 1 10

Servings 1 person

Ingredients

1 large beetroot
1 large tuber striped beetroot
1 red onion
1 can of white beans
300 ml water
salt and pepper to taste
300 g sweet potatoes
1 – 2 tsp sweet paprika powder
2 – 3 tsp spelt flour type 630

Instructions

Peel the beetroot and cut into small pieces. Cook in water for approx. 25 minutes until soft. After approx. 10 minutes, add the finely chopped onion and continue cooking.
Peel the sweet potatoes and cut them into sticks. Mix with paprika powder. Place on a baking sheet lined with parchment paper.
Bake in a preheated oven at 160 degrees Celsius for about 25 minutes.
When the vegetables are cooked, season with salt and pepper. Add the drained beans from the can and bring to a boil.
Thicken the sauce with the flour. To do this, stir the flour into 3 tablespoons of cold water in a separate cup until smooth. Add to the hot mixture and bring to a boil.

Tip

If you prefer to cook the beets whole and unpeeled, please note that the cooking time will increase to about 1 hour, depending on their size. The advantage of this is that the vitamins are better retained in the beet and you don’t get red hands from cutting it. The advantage of peeling is the shorter cooking time and you can easily drink the healthy beet juice afterwards.

Interesting to know

Depending on the region, beetroot is also known by other names. Some people also know it as red beet, or in Switzerland, for example, it is called Rande. And in Austria and parts of Bavaria, the term Rahne is very common.

Asparagus mix – very tasty in 2 variants

Andreas — Thu, 23 May 2024 13:50:45 +0000

Asparagus simply tastes delicious. This noble vegetable can be prepared in a variety of ways. Whether in large spears or cut into small pieces. It is always something special. The asparagus mix with green and white asparagus tastes uniquely good.

Asparagus mix

Asparagus tastes best when it is freshly prepared. The queen of all asparagus varieties is, of course, white asparagus. It tastes tender and mild. Green asparagus is more reminiscent of a green vegetable and has a slightly earthier taste.

Asparagus mix

Asparagus mix of white and green asparagus in a hearty sauce. Alternate with small or thick white beans.

Course main course

Keyword asparagus, green asparagus, mustard, Vegan, white asparagus, white beans

Prep Time 30

Cook Time 35

Total Time 1 5

Servings 1 person

Ingredients

Variant 1 with baked potatoes

250 g white asparagus
250 g green asparagus
1 can of cooked white beans
1 pinch of tarragon
0,5 tsp mustard
2 – 3 tsp spelt flour type 630
300 ml water
salt and pepper to taste
400 g small waxy potatoes
water as needed

Variant 2 with mushrooms and rice

250 g white asparagus
250 g green asparagus
250 g mushrooms
1 can of cooked white beans
2 – 3 tsp spelt flour type 630
300 ml water and additional water for cooking the mushrooms and rice
salt and pepper to taste
1 tbsp fresh parsley
150 g basmati whole grain rice

Instructions

Variant 1 with baked potatoes

Peel the lower third of the green asparagus. Cut off the woody ends and cut the rest of the asparagus into small pieces.
Peel the white asparagus and cut into small pieces.
Cook everything together in a pan of water.
Thicken the sauce with flour. To do this, mix the flour with a little cold water in a cup beforehand, add to the hot mixture and bring to the boil.
Season to taste with salt, pepper, mustard and tarragon.
Drain and rinse the beans. Finally, add to the vegetables and heat through.
Clean small potatoes with skin and cook in an ovenproof dish with a little water at 200 degrees Celsius top/bottom heat for approx. 35 minutes. Depending on the size of the potatoes.

Variant 2 with mushrooms

Peel the lower third of the green asparagus. Cut off the woody ends and cut the rest of the asparagus into small pieces.
Peel the white asparagus and cut into small pieces.
Cook everything together in a pan of water.
Clean and chop the mushrooms. Simmer gently in a pan of water for approx. 15 minutes. Then drain and add to the asparagus.
Thicken the sauce with flour. To do this, mix the flour with a little cold water in a cup beforehand, add to the hot mixture and bring to the boil.
Season to taste with salt and pepper.
Drain and rinse the beans. Finally, add to the vegetables and heat through.
Wash the rice and simmer for 20 minutes.

Notes

Asparagus mix with mushrooms

goes well with whole grain basmati rice

Tip

If you’re in a hurry, you can use white asparagus or mushrooms in a jar.

Interesting to know

Fresh asparagus is only available from April to the end of June. Green asparagus can be bought for longer, as it grows above the ground.

Baguette with tofu and sauce – filled

Andreas — Sun, 21 Jan 2024 16:01:44 +0000

A taste experience in a class of its own. The baguette with tofu and sauce tastes so spicy and delicious that it is addictive. It is complemented by a stunning sauce that gives the dish its own special twist. You can find the white bean sauce here.

Baguette with tofu and sauce

A grandiose dinner. Enjoy this moment. Spicy tofu and sauce. Served with a home-baked baguette. As a quick meal to satisfy hunger or just on the side.

Baguette with tofu and sauce

Baguette with tofu and sauce that simply tastes good to everyone. A quick meal for the evening or as a snack.

Course main course

Keyword Baguette, cauliflower, oil-free, Onions, Soy sauce, Spices, tofu, Vegan, white beans

Prep Time 1

Cook Time 15

Total Time 1 15

Servings 1 person

Ingredients

2 baguette
200 g tofu
1 onion
1 tsp each paprika powder, curry powder, onion powder, garlic powder
3 – 4 tsp soy sauce
white bean sauce

Instructions

Pat the tofu dry and cut into small slices.
Peel and chop the onion.
Marinate everything together with the spices and soy sauce for approx. 1 hour. After half the time, carefully turn once. Season to taste if necessary.
Place on a baking tray lined with baking paper. Bake in a preheated oven at 200 degrees Celsius top/bottom heat for approx. 15 minutes.
Cut the rolls in half, top with the tofu and onions and pour the sauce on top.

Notes

Tofu marinated with onions

Tip

To give the onions an even better flavor, you can brown them in a pot of water before marinating. Find out how to do this here. It doesn’t always have to be a baguette. You can choose from different types of bread rolls.

Interesting to know

Tofu is a healthy and nutritious option for various dishes. It is quick to prepare and takes on flavor when marinated.

Vegetables to the power of 3 – quick choice

Andreas — Tue, 02 Jan 2024 15:50:56 +0000

Vegetables to the power of 3 is the ultimate kick of a quick meal with 3 different types of cabbage, such as cauliflower, broccoli and romanesco. It’s accompanied by thick white beans and, as a highlight, my oven-baked sweet potatoes. All a great addition to my daily nutritional requirements.

Vegetables to the power of 3

Selected frozen vegetables that are quickly cooked. Cauliflower, broccoli and romanesco complement each other wonderfully in terms of taste and texture. The broad white beans add a little something extra. As an absolute fan of sweet potatoes, I just baked them in the oven. Simply a poem.

Vegetables to the power of 3

Vegetables to the power of 3 with beans, refined with sweet potatoes and a creamy sauce. Absolutely nutritious and filling.

Course main course

Keyword Broccoli, cauliflower, Spices, sweet potatoes, Vegetables, white beans

Prep Time 5

Cook Time 25

Total Time 30

Servings 1

Ingredients

150 g frozen cauliflower
150 g frozen broccoli
150 g frozen Romanesso
150 g frozen soup vegetables
200 g thick white cooked beans from a can or jar
1 – 2 tbsp yeast flakes
2 tsp soy sauce
1 pinch of ground nutmeg
salt and pepper to taste
water for boiling
500 g sweet potatoes

Instructions

Bring the 3 types of cabbage to the boil in a pan of water and simmer for approx. 10 – 15 minutes.
Bring the soup vegetables to the boil in a separate pan.
Peel the sweet potatoes and cut into wedges.
Bake in a preheated oven at 170 degrees Celsius for approx. 25 minutes.
When the cauliflower, broccoli and romanesco are soft, strain the vegetable stock through a sieve.
Blend the cabbage with a hand blender. Add the yeast flakes and soy sauce. Bring to the boil in a pan. Season to taste with the spices.
Sieve the soup vegetables and add to the finished sauce.
Sieve the beans and add them too. Bring everything to the boil again.
Serve with the finished sweet potatoes and enjoy.

Tips

You can buy the 3 varieties of cauliflower, broccoli and romanesco already frozen together. So you don’t need to buy all 3 varieties separately. Collect the vegetable stock, freeze it and use it again for the next meal.

Interesting to know

Romanesco is a cross between cauliflower and broccoli. This vegetable to the power of 3 is an absolutely nutritious addition to your daily diet.

Focaccia style – a touch of Italy

Andreas — Thu, 16 Nov 2023 14:56:40 +0000

Focaccia is a traditional Italian yeast pastry, which is usually baked with olive oil, salt and herbs. Sometimes olives, tomatoes and onions are also added to the focaccia. I baked my version oil-free, of course, and seasoned it with rosemary and oregano. For the filling, I used my cauliflower cream with beans, which gives the Italian yeast pastry a special flavor. This is an oil-free focaccia style pizza.

Focaccia style

The yeast rolls can be served as a side dish with a variety of dishes or simply enjoyed on their own in the evening with friends. You can also top them with small tomatoes and basil leaves. These go perfectly with my cauliflower cream with beans.

Focaccia style – a touch of Italy

Oil-free focaccia baked with rosemary and a delicious cauliflower cream with beans.

Course bread, main course, Side dish

Keyword cauliflower, dry yeast, herbs, oil-free, Spices, Vegan, white beans, Whole spelt flour

Prep Time 45

Cook Time 20

Total Time 1 5

Servings 2

Ingredients

For the dough

300 g whole spelt flour
3 g dry yeast
3 g salt
250 ml lukewarm water

For the topping

100 g cauliflower cooked
200 ml water
50 g white cooked beans
2 tsp locust bean gum
0,5 tsp onion powder
0,5 tsp garlic powder
1 tsp yeast flakes
salt and pepper to taste
1 sprig of fresh rosemary

Instructions

Mix the ingredients for the yeast dough with lukewarm water. Cover the dough and leave to rise in a warm place for 1 – 2 hours. Then knead again, divide into 2 parts and roll out each part on a floured surface into a rectangle with flour. Place on a baking tray lined with baking paper. Leave to rise for another 30 minutes.
Use the handle of a wooden spoon to make dents all over. Fill these dents with the cauliflower cream. Sprinkle the fresh, finely chopped rosemary over the focaccia. Bake in a preheated oven at 220 degrees Celsius top/bottom heat for 15 minutes.

Cauliflower cream

Boil the cauliflower in water until soft, then sieve and blend together with the drained beans using a hand blender. Add the spices.

Tip

You can also freeze it perfectly and defrost it again when needed. You can also top it with tomatoes after defrosting and use fresh basil leaves as an additional topping.

Interesting to know

Focaccia style is similar to a flatbread. It can be topped and baked in different ways. It tastes good on its own or topped with various vegetables. Preparation is very simple. Knead a yeast dough, leave to rise, roll out and top. A tasty meal can be that simple. The beans in the cauliflower cream make this dish even more filling.

Baked beans with toast – ideally combined

Andreas — Mon, 30 Oct 2023 15:54:53 +0000

These baked beans with toast are one of my favorite meals. You don’t have to cook them for a long time either. Easy and quick to prepare, you just leave them in the oven for 50 minutes and then enjoy. The soft, full flavored toast is just perfect. Take a spoon and put a few of the Baked Beans on bread at a time and then eat them just like that. I’m happy every time you can smell them from the oven.

Baked beans with toast

I usually eat these baked beans with toast as a dinner, but like pretty much all of my recipes, they also make a great breakfast or lunch. You can put next to the arugula also super lamb’s lettuce freshly washed on it. Also suitable are various dried herbs such as oregano, basil, parsley or similar.

Baked beans with toast

Baked Beans is almost a classic meal. Baked beans in a delicious fruity tomato sauce baked in the oven. Toast bread tastes ideal with it.

Course main course

Keyword beans, herbs, Soy sauce, Spices, tomato paste, tomatoe sauce, white beans, yeast flakes

Prep Time 20

Cook Time 50

Total Time 1 10

Servings 3 person

Ingredients

900 g cooked white beans
500 ml strained tomato sauce
200 ml water
4 tsp oregano dried
0,5 tsp cinnamon
0,5 tsp turmeric powder
3 tbsp soy sauce
4 tbsp yeast flakes
100 g date paste
0,5 tsp garlic powder
0,5 tsp onion powder
1 pinch of pepper
toast at will
arugula optional

Instructions

Mix all the ingredients for the sauce to bake the beans in a bowl.
Add the cooked beans and stir.
Preheat oven to 180 degrees Celsius top/bottom heat.
Place the beans with the sauce in an ovenproof dish.
Bake in the oven for about 50 – 60 minutes until the sauce thickens.
Toast bread and enjoy with it.

Tip

Fresh white beans taste best with it. Soak them in water one day before and cook them the other day in a pressure cooker with a little water for about 12 minutes. Then they are nice and soft and can be processed further. If it should go fast, then white beans from the can. However, these are a little too soft. If necessary, adjust the baking time and use less liquid.

Interesting to know

I take dried white beans and cook them myself, because then the consistency of the beans is better for baked beans and toast. Put the dried beans in cold water a day before. Cook the other day, preferably in a pressure cooker, for 10 minutes.