White bean parsley sauce
A smooth no-cook white bean sauce with lemon, raw garlic, parsley and measured olive oil, for bowls or vegetables.
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White bean parsley sauce blends ready-to-eat beans with lemon, garlic and a little olive oil. Parsley goes in at the end, leaving green flecks through the creamy base. Use a portion on a vegetable bowl or alongside roasted potatoes; those accompaniments are extra.
Beans bring body and fibre
The beans give this sauce its thickness, along with protein and fibre. The FDA’s dietary-fibre guide lists beans among foods that contain naturally occurring fibre. Fibre is a carbohydrate that resists digestion in the small intestine; it is a different part of the food from its starch or sugar.
Here the whole drained beans go into the processor. There is no straining step after blending, and the nutrition estimate counts all the bean portion. The measured oil contributes fat, while water loosens the mixture. A sauce portion is still a component of a meal: add the nutrition and cost of whatever you serve with it.
Measure a share of the batch
Drain before measuring the two cups. A can’s net weight includes liquid, and different cans leave different amounts of beans in the strainer. The listed gram weight is the reference for the ingredient estimates. The bean nutrition reference is a drained cannellini label; your can’s sodium and water content may differ.
Divide the finished sauce into four equal shares rather than assuming it fills a particular number of tablespoons. Bean firmness, blending and air in the mixture affect its texture. The FDA explains how serving information relates to nutrient amounts: the amount eaten matters when reading a panel. Our quarter-batch definition explains what the sauce’s per-serving estimate covers, without prescribing how much you should eat.
Blend the base, then add parsley
Mince the garlic before processing so a large piece does not remain above the blade. Blend the beans with half the water first, stop to scrape the bowl, then add the rest. Use all the measured water. Adding parsley last keeps small flecks visible instead of blending the whole batch to a uniform green.
Switch the machine off before putting a spatula near its blade. For a larger yield, work in batches within the processor’s capacity and running limits; extra portions can add blending time. Stir the chilled sauce before dividing it again.
Keep the batch refrigerated and take out only what you need. Health Canada’s leftover guidance supports prompt cooling and a short refrigerated storage window. Use the card’s three-day limit, or an earlier deadline if your cooked beans were already being stored. Making a sauce does not give older beans a new storage period.
White bean parsley sauce
A smooth no-cook white bean sauce with lemon, raw garlic, parsley and measured olive oil, for bowls or vegetables.
- Prep
- 10 min
- Cook
- 0 min
- Total
- 10 min
- Makes
- 4 servings
One original serving: one quarter of the finished sauce; pasta or other accompaniments are extra
Household amounts use US cups and spoons and are approximate. Metric uses grams and millilitres; small spoon amounts may stay in teaspoons or tablespoons with scaled gram references. About ingredient measures.
Review the addition before changing your list.
Equipment: Food processor, Fine-mesh strainer, Spatula
Equipment
Food processor, Fine-mesh strainer, Spatula
Ingredients
Instructions
Storage & reheating
Refrigerate promptly in covered containers at 4°C / 40°F or below; use within 3 days. Discard after more than 2 hours out, or 1 hour above 32°C / 90°F. Serve without reheating. If using previously cooked beans, follow their earlier storage deadline; blending does not restart it.
Substitutions
- Navy beans can replace cannellini at the same cooked, drained weight; texture and estimates may differ.
- Fresh lemon juice can replace bottled juice at the same amount; the price reference uses bottled juice.
Cooking notes
- Makes four sauce portions. Pasta, grains, vegetables or bread served with it are extra.
- For larger batches, process in amounts that fit the bowl and allow more blending time. Stir before portioning after refrigeration.
- Nutrition uses a drained cannellini-bean label reference. Bean brands and rinsing can change water and sodium content; no specific sodium reduction is assumed.
Estimated nutrition per serving
- Calories
- 111 kcal
- Protein
- 5.5 g
- Carbohydrates
- 16.7 g
- Fat
- 3.9 g
- Saturated fat
- 0.6 g
- Fiber
- 5.4 g
- Sugars
- 1.2 g
- Sodium
- 164 mg
For one original serving, excluding optional ingredients and suggested sides. How we estimate nutrition.
Ingredient nutrition sources
Estimates use the required ingredient weights above and these food references. Brands, water content, and label rounding can change the result.
- ready-to-eat cannellini beans, drained and rinsed: Tesco Cannellini Beans in Water, label per 100 g as sold, drained. UK available carbohydrate 11.6 g, fibre 5.8 g, salt 0.04 g, saturates <0.1 g; other values are the directly observed panel. This is a UK retailer food label reference, not a USDA record or a UK price converted to USD/CAD. Accessed 2026-10-28.
- lemon juice: USDA SR Legacy April 2018 CSV: Lemon juice, raw. Nutrient values from food_nutrient.csv joined through nutrient.csv; kcal energy, grams nutrient masses, and mg sodium per 100 g edible portion. Accessed 2026-10-28.
- cold drinking water, divided: Aquafina purified water retailer panel explicitly lists all eight tracked nutrients as 0 per 500 mL. Zero quantities remain 0 independently of volume-to-mass scaling. This purified-water reference is not a measurement of every municipal supply. Water cost is excluded as a utility; no bottled-water price is used. Accessed 2026-10-28.
- olive oil: Flora Organic Extra Virgin Olive Oil retailer reference explicitly states 14 g of oil per serving. Panel: 120 kcal, 14 g fat, 2 g saturated fat; protein, carbohydrate, fibre, sugars and sodium explicitly 0. Values normalized to 100 g; label rounding retained. Accessed 2026-10-28.
- garlic, peeled and minced: USDA SR Legacy: Garlic, raw. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
- fresh parsley, washed and chopped: USDA SR Legacy April 2018 CSV: Parsley, fresh. Nutrient values from food_nutrient.csv joined through nutrient.csv; kcal energy, grams nutrient masses, and mg sodium per 100 g edible portion. Accessed 2026-10-28.
- fine salt: Hain Sea Salt retailer panel per 1.5 g quarter-teaspoon: 590 mg sodium; calories, protein, carbohydrate, fat, saturated fat, fibre and sugars explicitly 0. Measure fine salt by mass; teaspoon weight varies with crystal size. Accessed 2026-10-28.
- ground black pepper: USDA SR Legacy: Spices, pepper, black. All eight tracked fields were read directly from official food_nutrient.csv per 100 g edible food; sodium mg, other nutrients g except energy kcal. Generic food estimates vary by variety and preparation. Accessed 2026-10-28.
Ingredient cost breakdown
Estimated cost of the amount used; optional extras are separate.
| Ingredient | USD | CAD |
|---|---|---|
| ready-to-eat cannellini beans, drained and rinsed | $1.16 | $1.48 |
| lemon juice | $0.07 | $0.09 |
| cold drinking water, divided | $0.00 | $0.00 |
| olive oil | $0.18 | $0.16 |
| garlic, peeled and minced | $0.05 | $0.03 |
| fresh parsley, washed and chopped | $0.27 | $0.49 |
| fine salt | $0.00 | $0.00 |
| ground black pepper | $0.02 | $0.01 |
| Recipe total | $1.75 | $2.27 |
| Per serving | $0.44 | $0.57 |
Price reference: 2026-10-27. Price reference: 2026-10-27. Regional prices vary. Pantry ingredients included; taxes, delivery, and utilities excluded.
Price sources & package sizes
United States · USD
- ready-to-eat cannellini beans, drained and rinsed: Walmart US, US online listing; store not stated in captured result; $0.92 / 283.49523125g. Price source (observed 2026-10-28). Net ounces are converted at 28.349523125 g per ounce before the separate drained-yield adjustment. USDA Food Buying Guide: 15.5 oz purchased canned kidney beans yields about 10 oz drained, unheated beans. The kidney-bean yield is an estimate for the white kidney/cannellini variety, not a measured yield for this brand. Nutrition uses a separately identified cooked/drained reference; sodium and water content vary with brand and rinsing. No unmeasured sodium reduction for rinsing is applied.
- lemon juice: Walmart US, South Hill Supercenter (retailer listing context); $2.24 / 946.352946g. Price source (observed 2026-10-27). 32 US fl oz = 946.352946 mL. Density assumed 1 g/mL for costing only; not a measured density. Bottled reconstituted juice reference; freshly squeezed juice may cost more.
- olive oil: Walmart US, US online listing; store not stated in captured result; $5.94 / 469.23333572g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass. US fluid ounces converted at 29.5735295625 mL per fl oz.
- garlic, peeled and minced: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $3.07 / 170.09713875g. Price source (observed 2026-10-28).
- fresh parsley, washed and chopped: Walmart US, US online listing; store not independently selected; $1.07 / 60g. Price source (observed 2026-10-27). Observed USD$1.07 per bunch with no retailer mass. Our explicit costing assumption is one bunch yields 1 USDA cup chopped parsley (60 g); USDA does NOT define a bunch mass. Assumed 75% retained gives an inferred 80 g purchased bunch. Both bunch size and discard fraction are estimates, not measured retailer or USDA bunch yields.
- fine salt: Walmart US, Sacramento Gerber Rd Supercenter, California page context; $0.94 / 737g. Price source (observed 2026-10-28).
- ground black pepper: Walmart US, US online listing; store not independently selected; $3.58 / 85.04856937g. Price source (observed 2026-10-28). Net avoirdupois ounces converted at exactly 28.349523125 g per ounce.
Canada · CAD
- ready-to-eat cannellini beans, drained and rinsed: Walmart Canada, Canada online listing; store not stated in captured result; $1.44 / 348.38709677g. Price source (observed 2026-10-28). The volume-labelled Canadian can's gross contents mass is estimated at 1 g/mL before the separate drained-yield adjustment; neither this density nor the resulting drained mass was measured by the retailer. USDA Food Buying Guide: 15.5 oz purchased canned kidney beans yields about 10 oz drained, unheated beans. The kidney-bean yield is an estimate for the white kidney/cannellini variety, not a measured yield for this brand. Nutrition uses a separately identified cooked/drained reference; sodium and water content vary with brand and rinsing. No unmeasured sodium reduction for rinsing is applied.
- lemon juice: Walmart Canada, Canada online listing; retailer default context, checkout not verified; $2.88 / 946g. Price source (observed 2026-10-27). 946 mL bottle; density assumed 1 g/mL for costing only. Bottled reconstituted juice reference, not freshly squeezed. Retrieved listing showed out of stock; price is a reference snapshot, not availability or checkout verification.
- olive oil: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $10.97 / 933.33333333g. Price source (observed 2026-10-28). Package mass is estimated from the olive-oil label reference of 14 g per 15 mL (0.933333 g/mL); retailer package quantity is volume, not measured mass.
- garlic, peeled and minced: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $3.97 / 453.59237g. Price source (observed 2026-10-28).
- fresh parsley, washed and chopped: Walmart Canada, Canada online listing; retailer default context, checkout not verified; $1.97 / 60g. Price source (observed 2026-10-27). Observed CAD$1.97 per curly-parsley bunch with no retailer mass. Our explicit costing assumption is one bunch yields 1 USDA cup chopped parsley (60 g); USDA does NOT define bunch size. Assumed 75% retained gives an inferred 80 g purchased bunch. Both bunch size and discard fraction are estimates.
- fine salt: Walmart Canada, Mississauga Heartland, Ontario; L5V 2N6 page context; $1.63 / 1000g. Price source (observed 2026-10-28).
- ground black pepper: Walmart Canada, Canada online listing; store not independently selected; $2.27 / 85g. Price source (observed 2026-10-28).
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