Field Bean
Phaseolus vulgarisClinical Encyclopedia
Field beans are a nutritious legume known for their high protein and fiber content, making them an excellent choice for a balanced diet. They are versatile in cooking and can be used in various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak field beans overnight to reduce cooking time and enhance digestibility. Cook thoroughly to eliminate toxins and improve flavor.
Smart Selection & Storage
Choose field beans that are firm and free from cracks or blemishes. Look for beans with a uniform color and avoid any that appear shriveled.
Store dried field beans in an airtight container in a cool, dry place. Cooked beans should be refrigerated and consumed within a few days.
Myths vs Realities
MythField beans cause gas and bloating.+
MythAll beans are the same nutritionally.+
MythYou can eat field beans without cooking them.+
Healthy Recipes
Field Bean and Quinoa Salad
A refreshing salad combining protein-rich field beans and quinoa, tossed with vibrant vegetables and a zesty lemon dressing.
- 1 cup cooked field beans
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked field beans, quinoa, cucumber, cherry tomatoes, and red onion.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spicy Field Bean Tacos
Delicious tacos filled with spiced field beans, topped with fresh avocado and cilantro for a healthy twist on a classic dish.
- 1 cup cooked field beans
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 4 corn tortillas
- 1 avocado, sliced
- 1/4 cup fresh cilantro, chopped
- Salt to taste
- 1. In a skillet, heat the cooked field beans with chili powder, cumin, and salt until warmed through.
- 2. Warm the corn tortillas in a separate pan or microwave.
- 3. Fill each tortilla with the spiced field beans, top with avocado slices and cilantro, and serve immediately.
Field Bean and Sweet Potato Curry
A hearty curry featuring field beans and sweet potatoes simmered in coconut milk and aromatic spices for a comforting meal.
- 1 cup cooked field beans
- 1 medium sweet potato, diced
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add diced sweet potato, curry powder, and coconut milk, then simmer until sweet potatoes are tender.
- 3. Stir in the cooked field beans, season with salt, and cook for an additional 5 minutes before serving.
Field Bean Burgers
Healthy and hearty field bean burgers packed with flavor, perfect for grilling or pan-frying and served with a fresh salad.
- 1 cup cooked field beans
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1 clove garlic, minced
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Olive oil for cooking
- 1. In a bowl, mash the cooked field beans and mix in breadcrumbs, onion, garlic, paprika, salt, and pepper.
- 2. Form the mixture into patties and refrigerate for 30 minutes.
- 3. Heat olive oil in a skillet and cook the patties for 5-7 minutes on each side until golden brown.
Field Bean and Spinach Soup
A nourishing soup made with field beans and fresh spinach, blended to create a creamy texture without any cream.
- 1 cup cooked field beans
- 2 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until fragrant.
- 2. Add vegetable broth and cooked field beans, bring to a boil, then simmer for 10 minutes.
- 3. Stir in spinach, blend until smooth, season with salt and pepper, and serve warm.
Field Bean Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of field beans, brown rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked field beans
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 cup tomato sauce
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked field beans, brown rice, cumin, paprika, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, top with tomato sauce, and bake for 25-30 minutes.
Field Bean and Avocado Toast
A quick and nutritious breakfast option featuring smashed field beans and creamy avocado on whole-grain toast.
- 1 cup cooked field beans
- 1 ripe avocado
- 2 slices whole-grain bread
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash the cooked field beans with avocado, lemon juice, salt, and pepper.
- 3. Spread the mixture over the toasted bread and sprinkle with red pepper flakes before serving.
Field Bean and Vegetable Stir-Fry
A vibrant stir-fry packed with colorful vegetables and protein-rich field beans, perfect for a quick and healthy dinner.
- 1 cup cooked field beans
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in cooked field beans and soy sauce, cook for an additional 2 minutes, and serve hot.
Field Bean and Feta Cheese Dip
A creamy and tangy dip made with field beans and feta cheese, perfect for serving with fresh veggies or whole-grain crackers.
- 1 cup cooked field beans
- 1/2 cup feta cheese
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. In a food processor, combine cooked field beans, feta cheese, olive oil, lemon juice, garlic, salt, and pepper.
- 2. Blend until smooth and creamy, adjusting seasoning as needed.
- 3. Serve with fresh vegetables or whole-grain crackers.
Field Bean and Zucchini Fritters
Crispy and delicious fritters made with field beans and zucchini, perfect as a snack or light meal.
- 1 cup cooked field beans
- 1 medium zucchini, grated
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine cooked field beans, grated zucchini, breadcrumbs, egg, garlic powder, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet and fry the fritters until golden brown on both sides, about 3-4 minutes each side.
Frequently Asked Questions (FAQ)
What are field beans?
Field beans are a type of legume that are commonly grown for their edible seeds, which are high in protein and fiber.
How do I cook field beans?
Soak the beans overnight, then boil them in fresh water for about 1-1.5 hours until tender.
Are field beans good for weight loss?
Yes, their high fiber content helps you feel full longer, which can aid in weight management.
Can I eat field beans raw?
No, raw field beans contain toxins that can be harmful; they must be cooked properly.
What nutrients are in field beans?
Field beans are rich in protein, fiber, iron, magnesium, and several B vitamins.
How should I store field beans?
Store dried field beans in a cool, dry place in an airtight container to maintain freshness.
Are field beans gluten-free?
Yes, field beans are naturally gluten-free and can be a great protein source for those with gluten intolerance.
What dishes can I make with field beans?
Field beans can be used in soups, stews, salads, and as a meat substitute in various recipes.