White Beans with Prune Puree

Here is a great vegetarian/vegan recipe using a superfood. What food is available year-round and is an outstanding source of fiber, iron, and protein? The answer is beans. Add that to the incredible benefits of prunes and you have a real winner of a dish.

** See recipe for Prune Puree in Notes Section

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Prep Time 5

Cook Time 30

Total Time 35

Course Dinner, Lunch, Main Course

Cuisine American

Servings

Calories 382 kcal

Equipment

1 Skillet

Ingredients

30 oz cannellini beans 2 cans - Eden organic and BPS free
3 tbsp olive oil
1 tsp oregano dried
dash salt to taste
dash black pepper to taste
1/2 cup prunes prune puree
4 cloves garlic chopped
1 cup red wine
1/2 cup green olives Castelvetrano olives pit removed and halved
1/4 cup capers

Instructions

In a large, deep skillet, heat 1 tablespoons olive oil over medium heat. Add the chopped garlic and sauté until soft and fragrant. As soon as the edges of the garlic start to color, add the red wine and simmer until the wine is reduced by half, 5 to 10minutes.
Transfer the cooked beans to the reduced wine in the skillet, then add about the saved bean liquid and add water to make 1 cup. (You want just enough to mostly cover the beans).
Add the olives, prune puree and another 2 tbsp olive oil, and simmer over medium, stirring occasionally, until the flavors meld and the liquid thickens slightly to form a sauce, 10 to 15 minutes. Season to taste with salt and pepper and add the capers.

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 4

Prune Purée

Prune purée is a multi-talented baking substitute. Use it to replace sugar, eggs, or fat. Use it in baking sweets and well as savory with chicken or turkey.

The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.

“Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation.”

https://pubmed.ncbi.nlm.nih.gov/28422064

EQUIPMENT
- 1 blender
INGREDIENTS
- 8 oz prunes
- 1/2 cup hot water
INSTRUCTIONS
- Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary.
- Pulse to combine, then blend until smooth, scraping the sides if necessary.
- Store the purée in an airtight container in the fridge for up to 4 weeks.
NOTES

Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
Swap out eggs: To replace 1 large egg, use ¼ cup prune purée.
Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.
Savory: Try it on a chicken or turkey sandwiches in place of mustard or mayo.
The nutritional information is automatically calculated and can vary based on ingredients and products used.

NUTRITION

Calories: 68kcal Carbohydrates: 18g Protein: 1g Fat: 0.1g Sodium: 1mg Potassium: 208mg Fiber: 2g Sugar: 11g Vitamin A: 221IU Vitamin C: 0.2mg Vitamin K: 17µg Calcium: 12mg Iron: 0.3mg Magnesium: 12mg Phosphorus: 20mg Selenium: 0.1µg Zinc: 0.1mg

Nutrition

Calories: 382kcalCarbohydrates: 50gProtein: 13gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 1027mgPotassium: 265mgFiber: 13gSugar: 9gVitamin A: 261IUVitamin C: 2mgVitamin K: 26µgCalcium: 168mgIron: 6mgMagnesium: 24mgPhosphorus: 36mgSelenium: 1µgZinc: 0.3mg

Keyword Capers, olives, Osteopenia, Osteoporosis, Prunes, White beans

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