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Jackson Wonder Bean
Legumes
Nutri-ScoreA

Jackson Wonder Bean

Phaseolus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Jackson Wonder Bean provides 130 kcal, 9g of protein, 24g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Jackson Wonder Bean is a unique legume known for its vibrant color and rich nutrient profile. It is a good source of protein, fiber, and essential vitamins and minerals.

Also known as:
Wonder BeanJackson Bean
Scientific NamePhaseolus vulgaris
Region of OriginUnited States
Popular Comparisons:
Jackson Wonder BeanJackson Wonder BeanVSAcutifolius BeanAcutifolius BeanJackson Wonder BeanJackson Wonder BeanVSAdzuki BeanAdzuki BeanJackson Wonder BeanJackson Wonder BeanVSAdzuki BeansAdzuki BeansJackson Wonder BeanJackson Wonder BeanVSRed Adzuki BeansRed Adzuki BeansJackson Wonder BeanJackson Wonder BeanVSAnasazi BeanAnasazi BeanJackson Wonder BeanJackson Wonder BeanVSAnasazi BeansAnasazi BeansJackson Wonder BeanJackson Wonder BeanVSAppaloosa BeanAppaloosa BeanJackson Wonder BeanJackson Wonder BeanVSBaby Lima BeanBaby Lima BeanJackson Wonder BeanJackson Wonder BeanVSBambara GroundnutBambara GroundnutJackson Wonder BeanJackson Wonder BeanVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories130 kcal
Water
10%
Fiber8g
Total33.5g
Protein
9g(27%)
Fats
0.5g(1%)
Carbohydrates
24g(72%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C2 mg (2%)
Vitamins with less than 2% DV
Vitamin A: 5 µg

Minerals

Major Source (≥ 2% DV)
Iron1.5 mg (8%)
Magnesium25 mg (6%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.
✓Contains high levels of protein, making it an excellent meat substitute for vegetarians and vegans.
✓Low glycemic index, which helps in managing blood sugar levels.
✓Packed with antioxidants that may help reduce inflammation and lower the risk of chronic diseases.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities due to high fiber content.
!Raw beans contain lectins that can be toxic; proper cooking is essential to eliminate these compounds.

How to Prepare & Consume

Best enjoyed cooked; soak overnight and boil thoroughly to ensure safety and enhance digestibility.

Smart Selection & Storage

How to Select

Choose beans that are firm and free from cracks or blemishes. Look for vibrant colors and avoid any that appear shriveled.

How to Store

Store in a cool, dry place in an airtight container to keep them fresh for up to a year.

Myths vs Realities

MythBeans cause gas and should be avoided.
RealityWhile beans can cause gas, soaking and cooking them properly can reduce this effect significantly.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; Jackson Wonder Beans are particularly high in protein and fiber.
MythYou can eat raw beans without any preparation.
RealityRaw beans contain harmful lectins that can be toxic; they must be cooked to be safe.

Healthy Recipes

Jackson Wonder Bean Salad with Avocado and Lime

A refreshing salad featuring Jackson Wonder Beans, creamy avocado, and zesty lime dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons fresh lime juice
  • Salt and pepper to taste
  • 1 tablespoon chopped cilantro
Instructions
  1. 1. In a large bowl, combine the cooked Jackson Wonder Beans, diced avocado, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with chopped cilantro before serving.

Jackson Wonder Bean and Quinoa Bowl

A nutrient-packed bowl combining Jackson Wonder Beans and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and Jackson Wonder Beans.
  2. 2. Top with mixed roasted vegetables.
  3. 3. In a small bowl, mix tahini, lemon juice, salt, and pepper, then drizzle over the bowl before serving.

Spicy Jackson Wonder Bean Tacos

Delicious tacos filled with spiced Jackson Wonder Beans, topped with fresh salsa and avocado for a healthy twist on a classic dish.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1/2 cup fresh salsa
  • 1 avocado, sliced
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat the cooked Jackson Wonder Beans with chili powder and cumin until warmed through.
  2. 2. Warm the corn tortillas in a separate pan.
  3. 3. Assemble the tacos by filling each tortilla with the spiced beans, fresh salsa, and avocado slices, then garnish with cilantro.

Jackson Wonder Bean and Spinach Soup

A hearty and nutritious soup made with Jackson Wonder Beans, fresh spinach, and aromatic herbs, perfect for a cozy meal.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add vegetable broth, Jackson Wonder Beans, and thyme; bring to a boil.
  3. 3. Stir in fresh spinach, season with salt and pepper, and simmer for 10 minutes before serving.

Jackson Wonder Bean Stir-Fry

A vibrant stir-fry featuring Jackson Wonder Beans, colorful vegetables, and a savory soy sauce for a quick and healthy dinner.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté ginger until fragrant.
  2. 2. Add mixed vegetables and cook until tender, then stir in Jackson Wonder Beans and soy sauce.
  3. 3. Serve over cooked brown rice.

Jackson Wonder Bean Burgers

Healthy and satisfying burgers made from Jackson Wonder Beans, oats, and spices, served on whole grain buns with fresh toppings.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1/2 cup rolled oats
  • 1/4 cup onion, finely chopped
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Whole grain burger buns
  • Lettuce and tomato for serving
Instructions
  1. 1. In a bowl, mash the Jackson Wonder Beans and mix in oats, onion, garlic powder, salt, and pepper.
  2. 2. Form the mixture into patties and cook on a skillet until golden brown on both sides.
  3. 3. Serve on whole grain buns with lettuce and tomato.

Jackson Wonder Bean Hummus

A creamy and nutritious hummus made from Jackson Wonder Beans, tahini, and garlic, perfect for dipping or spreading.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 1 clove garlic
  • 2 tablespoons lemon juice
  • Salt to taste
Instructions
  1. 1. In a food processor, combine Jackson Wonder Beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if necessary to achieve desired consistency.
  3. 3. Serve with fresh vegetables or whole grain pita.

Jackson Wonder Bean and Sweet Potato Hash

A flavorful hash combining Jackson Wonder Beans and sweet potatoes, sautéed with spices for a hearty breakfast or brunch option.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1 large sweet potato, diced
  • 1/2 onion, chopped
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a skillet, cook diced sweet potato until tender, then add onion and sauté until translucent.
  2. 2. Stir in Jackson Wonder Beans, paprika, salt, and pepper, cooking until heated through.
  3. 3. Garnish with fresh parsley before serving.

Jackson Wonder Bean and Vegetable Stuffed Peppers

Colorful bell peppers stuffed with a mixture of Jackson Wonder Beans, rice, and vegetables, baked to perfection for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked Jackson Wonder Beans
  • 1 cup cooked brown rice
  • 1 cup diced tomatoes
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix Jackson Wonder Beans, brown rice, diced tomatoes, Italian seasoning, salt, and pepper.
  3. 3. Stuff the mixture into halved bell peppers and place in a baking dish; bake for 25-30 minutes until peppers are tender.

Jackson Wonder Bean Energy Bites

Nutritious energy bites made with Jackson Wonder Beans, oats, and nut butter, perfect for a quick snack or post-workout fuel.

Ingredients
  • 1 cup cooked Jackson Wonder Beans
  • 1 cup rolled oats
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mash the Jackson Wonder Beans and mix in oats, nut butter, honey, chocolate chips, and vanilla extract.
  2. 2. Form the mixture into small balls and refrigerate for at least 30 minutes.
  3. 3. Enjoy as a healthy snack throughout the week.

Frequently Asked Questions (FAQ)

What are the health benefits of Jackson Wonder Beans?

Jackson Wonder Beans are high in protein and fiber, which can help with weight management and digestive health.

How should I prepare Jackson Wonder Beans?

Soak the beans overnight and boil them for at least 30 minutes to ensure they are safe to eat.

Can I eat Jackson Wonder Beans raw?

No, raw beans contain harmful lectins that can cause digestive issues; always cook them first.

Are Jackson Wonder Beans gluten-free?

Yes, Jackson Wonder Beans are naturally gluten-free and suitable for those with gluten intolerance.

How do I store Jackson Wonder Beans?

Store dried beans in a cool, dry place in an airtight container to maintain freshness.

What is the glycemic index of Jackson Wonder Beans?

The glycemic index of Jackson Wonder Beans is approximately 30, making them a low-GI food.

Can Jackson Wonder Beans help with weight loss?

Yes, their high fiber and protein content can promote satiety and help control appetite.

Are there any allergens associated with Jackson Wonder Beans?

While they are generally safe, some individuals may have sensitivities to legumes; consult a healthcare provider if unsure.

Related Superfoods
Abalone Fresh Abalone Acutifolius Bean
Comparisons
Jackson Wonder Bean vs Acutifolius Bean Jackson Wonder Bean vs Adzuki Bean Jackson Wonder Bean vs Adzuki Bean
Nutrients
Protein in Jackson Wonder Bean Calories in Jackson Wonder Bean Vitamin-c in Jackson Wonder Bean Magnesium in Jackson Wonder Bean
Featured Guides
Health Benefits of Jackson Wonder Bean Healthy Recipes with Jackson Wonder Bean
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico