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Gnocci dish

Unveiling the Health Benefits of White Bean and Sun-Dried Tomato Gnocchi

There is a mistaken belief that healthy meals taste bad; that our enjoyment comes from those sinful calories that we later regret. Actually, that couldn’t be further from the truth. A healthy meal can go a long way to satisfying your taste buds without the guilt that follows. 

When it comes to delicious and nutritious meals, white bean and sun-dried tomato gnocchi stand out as a powerful option. This delectable dish will not only satisfy your taste buds, it will provide you with several health benefits too. In this article, we will explore the nutritional advantages of white bean and sun-dried tomato gnocchi, highlighting the benefits of each key ingredient that contributes to its goodness. 

Don’t forget to have your JUVIA before or after - that’s what keeps it guilt-free (for those that have a sensitive tummy).  

Ingredients for a white bean and sun-dried tomato gnocchi

  • 1 pound (450g) gnocchi
  • 1 cup cooked white beans (cannellini beans)
  • 1/2 cup sun-dried tomatoes, drained and chopped
  • 1-2 cups tomato paste or sauce (feel free to use a plain one or with some flavouring)
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and black pepper to taste
  • Fresh basil leaves, for garnish


  1. Cook the gnocchi according to the package instructions. Drain and set aside.
  2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes (if using), and sauté for 1-2 minutes until fragrant.
  3. Add the cooked white beans, tomato sauce and sun-dried tomatoes to the skillet. Stir and cook for 2-3 minutes until heated through.
  4. Gently fold in the cooked gnocchi, ensuring it is well coated with the bean and tomato mixture. Season with salt and black pepper to taste. Cook for an additional 2-3 minutes, allowing the flavours to meld together.
  5. Serve the white bean and sun-dried tomato gnocchi in bowls, garnished with fresh basil leaves.

White Beans

White beans, also known as cannellini beans, are a fantastic addition to any diet, providing a wealth of health benefits. They are an excellent source of dietary fibre, aiding in digestion and promoting healthy bowel movements.

They are a valuable plant-based protein source, making them an ideal option for vegetarians and vegans. They are packed with essential nutrients such as iron, potassium, magnesium, and B vitamins. White beans are low in fat, making them a heart-healthy choice.

It is worth soaking them for a few hours before cooking or buying tinned beans that are stored in brine. This makes them easier to cook and digest. 

Sun-Dried Tomatoes

Sun-dried tomatoes offer unique flavours to dishes like gnocchi and also bring health benefits to the table. Sun-dried tomatoes undergo a drying process that intensifies their nutritional content. They are rich in vitamins A, C, and K, as well as minerals like potassium and iron.

These tomatoes are loaded with antioxidants that help fight against inflammation and oxidative stress in the body. A little-known secret is that the high levels of vitamin A and lycopene in sun-dried tomatoes contribute to maintaining healthy eyesight, so you really can see the benefits. Ok, bad joke, but you get the point.  

Sun-dried tomatoes infuse a burst of umami flavour into dishes that can’t be replaced, elevating the overall taste experience.


Gnocchi, the soft and pillowy Italian dumplings, form the foundation of this dish. Gnocchi can be made with a variety of ingredients, including white beans, making it adaptable to different dietary preferences. They provide a good source of carbohydrates, offering a sustainable energy source to fuel your day.

You wouldn’t normally consider dumplings to be part of a healthy dish, but the small and dense nature of gnocchi promotes portion control, helping you maintain a balanced diet. Like anything, moderation makes it OK and if you have it with JUVIA (remember not to mix JUVIA with anything hot though!) the carbohydrates will be broken down before they reach the gut, so they cannot cause any disruption.   

Final thoughts

White bean and sun-dried tomato gnocchi not only satisfy your taste buds but also offers an array of health benefits. The combination of fibre-rich white beans, nutrient-dense sun-dried tomatoes, and the satisfying nature of gnocchi makes this dish a nutritious and flavoursome choice. By incorporating this simple recipe into your culinary repertoire, you can enjoy a delicious meal while reaping the nutritional advantages of these wholesome ingredients.

With a shot of JUVIA you can enjoy all of your favourite foods without worry, and who said healthy meals don’t taste good? If you enjoyed this recipe, share it with friends and family. If they are worried about sensitivity to Gnocchi, well, you can share the solution to that too - JUVIA.

Bon appétit!

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