Navy Bean
Phaseolus vulgarisClinical Encyclopedia
Navy beans are small, oval-shaped legumes known for their creamy texture and mild flavor. They are rich in protein, fiber, and essential nutrients, making them a staple in many diets.
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 dried navy beans overnight before cooking to reduce cooking time and improve digestibility. They can be boiled, added to soups, or mashed for spreads.
Smart Selection & Storage
Choose navy beans that are uniform in color and free from blemishes or cracks. Dried beans should be firm and dry.
Store dried navy beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated or frozen for longer shelf life.
Myths vs Realities
MythBeans cause gas and should be avoided.+
MythAll beans are the same nutritionally.+
MythEating beans will make you gain weight.+
Healthy Recipes
Navy Bean and Quinoa Salad
A refreshing salad combining protein-rich navy beans and quinoa, tossed with colorful vegetables and a zesty lemon dressing.
- 1 cup cooked navy beans
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked navy beans, quinoa, cherry tomatoes, cucumber, 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, toss well, and 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 meal.
- 1 cup dried navy beans, soaked overnight
- 1 can (14 oz) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 tablespoons chili powder
- 1 teaspoon cumin
- Salt to taste
- 4 cups vegetable broth
- 1. In a large pot, sauté the onion, garlic, and bell pepper until soft.
- 2. Add the soaked navy beans, diced tomatoes, chili powder, cumin, and vegetable broth.
- 3. Bring to a boil, then reduce heat and simmer for 1-2 hours until beans are tender. Season with salt.
Navy Bean and Spinach Soup
A nutritious soup featuring navy beans and fresh spinach, blended with aromatic herbs for a comforting dish.
- 1 cup cooked navy beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, navy beans, thyme, salt, and pepper. Bring to a boil.
- 3. Stir in spinach and simmer for 5 minutes until wilted. Blend for a smooth texture if desired.
Navy Bean Hummus
A creamy and healthy hummus made with navy beans, tahini, and garlic, perfect for dipping or spreading.
- 1 cup cooked navy beans
- 1/4 cup 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 to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita.
Navy Bean and Sweet Potato Stew
A comforting stew featuring navy beans and sweet potatoes, simmered with spices for a deliciously warming dish.
- 1 cup dried navy beans, soaked overnight
- 2 sweet potatoes, diced
- 1 onion, chopped
- 2 carrots, sliced
- 4 cups vegetable broth
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until soft.
- 2. Add soaked navy beans, sweet potatoes, paprika, salt, and vegetable broth.
- 3. Bring to a boil, then reduce heat and simmer for 1-2 hours until beans are tender.
Navy Bean Burgers
Delicious and nutritious navy bean burgers packed with flavor and perfect for grilling or pan-frying.
- 1 cup cooked navy beans
- 1/2 cup breadcrumbs
- 1/4 onion, finely chopped
- 1 clove garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the navy beans and mix in breadcrumbs, onion, garlic, cumin, salt, and pepper.
- 2. Form the mixture into patties.
- 3. Heat olive oil in a skillet and cook the patties for 4-5 minutes on each side until golden brown.
Navy Bean and Kale Stir-Fry
A vibrant stir-fry featuring navy beans and kale, sautéed with garlic and ginger for a quick and healthy meal.
- 1 cup cooked navy beans
- 2 cups kale, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
- 2. Add kale and cook until wilted, then stir in navy beans and soy sauce.
- 3. Cook for an additional 2-3 minutes and garnish with sesame seeds before serving.
Navy Bean and Avocado Toast
A healthy twist on classic avocado toast, topped with protein-rich navy beans and a sprinkle of spices.
- 1 cup cooked navy beans
- 2 ripe avocados
- 4 slices whole-grain bread
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread slices until golden.
- 2. In a bowl, mash the avocados with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with navy beans, and sprinkle with red pepper flakes.
Navy Bean and Roasted Vegetable Bowl
A nourishing bowl filled with roasted vegetables and navy beans, drizzled with a tahini dressing for added flavor.
- 1 cup cooked navy beans
- 2 cups mixed vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons olive oil
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss mixed vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and water to thin.
- 3. In a bowl, layer roasted vegetables and navy beans, and drizzle with tahini dressing.
Navy Bean Pancakes
Savory pancakes made with navy beans and whole grains, perfect for a nutritious breakfast or brunch.
- 1 cup cooked navy beans
- 1 cup whole wheat flour
- 1 cup almond milk
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- Olive oil for cooking
- 1. In a bowl, mash the navy beans and mix with flour, almond milk, baking powder, and salt until smooth.
- 2. Heat olive oil in a skillet and pour in batter to form pancakes.
- 3. Cook for 3-4 minutes on each side until golden brown and serve warm.
Frequently Asked Questions (FAQ)
What are navy beans used for?
Navy beans are commonly used in soups, stews, and baked bean recipes due to their creamy texture.
How do you cook navy beans?
Soak dried navy beans overnight, then boil them for about 1-1.5 hours until tender.
Are navy beans healthy?
Yes, they are high in fiber, protein, and essential nutrients, making them a healthy addition to any diet.
Can you eat navy beans raw?
No, raw navy beans contain toxins that can be harmful; they must be cooked thoroughly.
How long do cooked navy beans last?
Cooked navy beans can be stored in the refrigerator for up to 5 days.
What nutrients are in navy beans?
Navy beans are rich in protein, fiber, iron, magnesium, and folate.
Do navy beans help with weight loss?
Their high fiber content can promote satiety, which may aid in weight management.
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free and safe for those with gluten intolerance.