Navy Beans
Phaseolus vulgarisClinical Encyclopedia
Navy beans are small, oval-shaped white beans that are rich in protein and fiber, making them a nutritious addition to various dishes. They are known for their mild flavor and creamy texture when cooked.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak beans overnight, then boil until tender. They can be added to soups, stews, or salads for enhanced nutrition.
Smart Selection & Storage
Choose beans that are uniform in color and free from blemishes or cracks. Store in a cool, dry place.
Keep cooked beans in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Helps lower cholesterol levels and improve gut health.
Exhibit antioxidant properties that protect against cellular damage.
"Navy beans were a staple food for sailors in the U.S. Navy, hence their name."
Myths vs Realities
Healthy Recipes
Navy Bean and Quinoa Salad
A refreshing salad combining protein-rich navy beans and quinoa, tossed with vibrant vegetables and a zesty lemon dressing.
- 1 cup cooked navy beans
- 1 cup cooked quinoa
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/4 cup chopped red onion
- 1/4 cup fresh parsley
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked navy beans, quinoa, cucumber, cherry tomatoes, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.
Spicy Navy Bean Chili
A hearty and spicy chili made with navy beans, tomatoes, and a blend of spices, perfect for a cozy dinner.
- 2 cups cooked navy beans
- 1 can (14 oz) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt to taste
- 1 tablespoon olive oil
- 1. In a large pot, heat olive oil over medium heat and sauté onion, garlic, and bell pepper until soft.
- 2. Add diced tomatoes, navy beans, chili powder, cumin, and salt. Stir well.
- 3. Simmer for 20 minutes, stirring occasionally. Serve hot with your choice of toppings.
Navy Bean and Spinach Soup
A nourishing soup featuring navy beans and fresh spinach, infused with herbs for a comforting meal.
- 1 cup cooked navy beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a pot, heat olive oil and sauté onion and garlic until fragrant.
- 2. Add vegetable broth, navy beans, thyme, salt, and pepper. Bring to a boil.
- 3. Stir in spinach and cook for an additional 5 minutes. Serve warm.
Navy Bean and Sweet Potato Mash
A creamy and nutritious mash made with navy beans and sweet potatoes, perfect as a side dish.
- 1 cup cooked navy beans
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/2 teaspoon cinnamon
- 1. Boil sweet potatoes until tender, then drain and return to the pot.
- 2. Add navy beans, olive oil, salt, pepper, and cinnamon. Mash until smooth.
- 3. Serve warm as a side dish.
Navy Bean Tacos with Avocado Salsa
Delicious tacos filled with seasoned navy beans and topped with a fresh avocado salsa for a healthy twist.
- 1 cup cooked navy beans
- 1 teaspoon taco seasoning
- 4 corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- Lime juice to taste
- 1. In a skillet, heat navy beans with taco seasoning until warmed through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Assemble tacos by adding navy beans and topping with avocado salsa made from avocado, tomatoes, cilantro, and lime juice.
Navy Bean and Roasted Vegetable Bowl
A colorful bowl filled with roasted vegetables and navy beans, drizzled with a tahini dressing for a wholesome meal.
- 1 cup cooked navy beans
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 carrot, sliced
- 2 tablespoons olive oil
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C). Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper. Roast for 20 minutes.
- 2. In a bowl, whisk together tahini, lemon juice, and a little water to thin.
- 3. In a serving bowl, layer roasted vegetables and navy beans, then drizzle with tahini dressing.
Navy Bean Hummus
A healthy twist on traditional hummus using navy beans, perfect for dipping or spreading.
- 1 can (15 oz) navy beans, drained
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic
- 2 tablespoons lemon juice
- Salt to taste
- Water as needed
- 1. In a food processor, combine navy beans, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to achieve desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita chips.
Navy Bean and Kale Stir-Fry
A quick and nutritious stir-fry featuring navy beans and kale, packed with flavor and vitamins.
- 1 cup cooked navy beans
- 2 cups chopped kale
- 1 bell pepper, sliced
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1. In a large skillet, heat olive oil over medium heat and sauté onion and garlic until translucent.
- 2. Add bell pepper and kale, cooking until kale is wilted.
- 3. Stir in navy beans and soy sauce, cooking for an additional 5 minutes. Serve hot.
Navy Bean and Brown Rice Casserole
A wholesome casserole combining navy beans and brown rice, topped with a crunchy breadcrumb layer.
- 1 cup cooked navy beans
- 1 cup cooked brown rice
- 1 cup diced tomatoes
- 1/2 cup breadcrumbs
- 1 teaspoon Italian seasoning
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat oven to 350°F (175°C). In a mixing bowl, combine navy beans, brown rice, diced tomatoes, Italian seasoning, salt, and pepper.
- 2. Transfer mixture to a baking dish and top with breadcrumbs drizzled with olive oil.
- 3. Bake for 25-30 minutes until golden and heated through.
Navy Bean and Vegetable Frittata
A protein-packed frittata featuring navy beans and seasonal vegetables, perfect for breakfast or brunch.
- 1 cup cooked navy beans
- 6 eggs
- 1 cup chopped spinach
- 1/2 cup diced bell pepper
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat oven to 375°F (190°C). In a bowl, whisk together eggs, milk, salt, and pepper.
- 2. In an oven-safe skillet, heat olive oil and sauté bell pepper and spinach until soft.
- 3. Add navy beans and pour egg mixture over the vegetables. Cook for a few minutes, then transfer to the oven and bake until set, about 15-20 minutes.
Frequently Asked Questions (FAQ)
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free and safe for those with gluten intolerance.
How can I reduce gas from eating beans?
Soaking beans overnight and discarding the soaking water can help reduce gas-producing compounds.
Can navy beans be eaten raw?
No, navy beans should be cooked before consumption to eliminate toxins and improve digestibility.
How long do cooked navy beans last in the fridge?
Cooked navy beans can last up to 5 days in the refrigerator when stored in an airtight container.
What are the health benefits of navy beans?
They are high in fiber, protein, and essential nutrients, which can aid in weight management and heart health.
Can I freeze cooked navy beans?
Yes, cooked navy beans can be frozen for up to 6 months. Ensure they are cooled and stored in airtight containers.
How do navy beans compare to other beans nutritionally?
Navy beans are similar in nutrition to other beans but are particularly high in fiber and low in fat.
What is the best way to cook navy beans?
The best way is to soak them overnight and then boil them until tender, which enhances their flavor and texture.