Nonna Elda Cooks

Welcome to our second recipe in Nonna Elda’s recipes for under $10 series! Nonna knows how hard the rising cost of groceries is on everybody and wants all her internet grandchildren to eat well even with less than $10. These absolutely delicious and cosy Marry-Me Cannellini beans are perfect and budget conscious.

Ready in 15 minutes and all for the low low cost of approximately $4 CAD. You could lower the cost even more if you wanted to use dry beans instead of canned beans, but then you must remember to prepare them the night before (soak, clean, then boil for at least half an hour to prepare the dry beans for the recipe.) Canned beans are much faster and still very affordable!

Let’s break down the cost of each ingredient based on typical Ontario grocery prices:

1. White Kidney Beans (1 can): A can of white kidney beans (around 540 mL) usually costs about CAD 1.00 to CAD 1.50.
2. Minced Garlic (2 tbsp): A bulb of garlic costs about CAD 0.50 to CAD 1.00. Since 2 tablespoons of minced garlic is roughly equivalent to 5-6 cloves, and each bulb has around 10 cloves, the cost for this amount would be around CAD 0.20.
3. Olive Oil (3 tbsp): A 1-liter bottle of olive oil usually costs about CAD 8.00 to CAD 12.00. Since there are about 67 tablespoons in a liter, 3 tablespoons would cost approximately CAD 0.36 to CAD 0.54.
4. Fresh Sage (Handful): Fresh herbs generally cost around CAD 2.00 to CAD 3.00 for a small packet. A handful is approximately a third of a packet, so this would cost about CAD 0.67 to CAD 1.00.
5. Fresh Rosemary (Handful): Similar to sage, fresh rosemary costs about CAD 2.00 to CAD 3.00 per packet. A handful would also be about CAD 0.67 to CAD 1.00.
6. Chili Flakes (1 tbsp): A small jar of chili flakes is typically around CAD 3.00 to CAD 4.00 for about 60 grams. Since 1 tablespoon is roughly 8 grams, the cost is approximately CAD 0.40 to CAD 0.53.
7. Vegetable Bouillon Cube (1/2 cube): A box of bouillon cubes (typically 6 to 8 cubes) costs around CAD 2.00 to CAD 3.00. Half a cube would cost about CAD 0.13 to CAD 0.25.

Adding up these costs gives a range for the approximate total cost of the recipe:

• Lowest Estimate: CAD 3.43
• Highest Estimate: CAD 5.82

So, the recipe would cost you approximately CAD 3.50 to CAD 6.00 based on these typical prices in Ontario. Keep in mind that prices can vary depending on store, brand, and product quality.

So here is the recipe download! If you enjoy our content you can support by sharing our videos and articles with a friend or by purchasing one of Nonna’s cookbooks, pdf or print!

White kidney beans, also known as cannellini beans, offer a range of health benefits due to their nutrient-rich profile. Here are some key benefits:

1. Rich in Protein: White kidney beans are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans.
2. High in Fiber: They are loaded with dietary fiber, which aids digestion, promotes regular bowel movements, and helps maintain a healthy gut. The fiber also assists in stabilizing blood sugar levels, which is beneficial for people with diabetes.
3. Low in Fat: These beans are naturally low in fat, making them a healthy addition to any diet focused on maintaining heart health and managing weight.
4. Cholesterol Management: The soluble fiber in white kidney beans can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
5. Rich in Antioxidants: Cannellini beans contain antioxidants that help fight free radicals, reducing oxidative stress and potentially lowering the risk of chronic diseases.
6. Good Source of Essential Nutrients: They provide an array of essential vitamins and minerals, including iron, magnesium, folate, and potassium, all of which support overall health. Iron is crucial for preventing anemia, while folate is essential for DNA synthesis and repair.
7. Supports Weight Management: The high fiber and protein content help promote a feeling of fullness, which can reduce overall calorie intake and aid weight management.
8. Regulates Blood Sugar: The resistant starches and fiber in white kidney beans contribute to slower digestion and carbohydrate absorption, helping to regulate blood sugar levels.
9. Energy Production: The presence of B vitamins, particularly folate and B6, supports energy production and metabolic processes.
10. Bone Health: With magnesium and calcium content, these beans contribute to strong and healthy bones.

Overall, incorporating white kidney beans into your diet can be an excellent way to boost nutritional intake while also supporting various aspects of health. They can be enjoyed in salads, soups, stews, or as a protein-rich side dish. As with any food, it’s important to consume them as part of a balanced diet.