Navy Bean
Phaseolus vulgarisClinical Encyclopedia
Navy Bean provides 140 kcal, 9g of protein, 27g of carbohydrates, and 10.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Navy beans are small, oval-shaped legumes known for their creamy texture and mild flavor. They are an excellent source of 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
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak dried navy beans overnight before cooking to reduce cooking time and enhance 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 hard and dry.
Store dried navy beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated or frozen.
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
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh 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, 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.
Navy Bean Soup with Spinach
A hearty and nutritious soup featuring navy beans, fresh spinach, and aromatic herbs, perfect for a cozy meal.
- 1 cup dried navy beans, soaked overnight
- 4 cups vegetable broth
- 1 cup fresh spinach, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add soaked navy beans, vegetable broth, thyme, cumin, salt, and pepper. Bring to a boil.
- 3. Reduce heat and simmer for 1 hour. Stir in spinach and cook for an additional 5 minutes before serving.
Navy Bean and Sweet Potato Stew
A comforting stew that combines the creaminess of navy beans with the sweetness of roasted sweet potatoes and spices.
- 1 cup cooked navy beans
- 2 medium sweet potatoes, diced
- 1 onion, chopped
- 2 carrots, sliced
- 2 celery stalks, chopped
- 4 cups vegetable broth
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add diced sweet potatoes, cooked navy beans, vegetable broth, paprika, salt, and pepper.
- 3. Bring to a boil, then reduce heat and simmer for 30 minutes until sweet potatoes are tender.
Navy Bean Hummus
A healthy twist on traditional hummus, this navy bean version is creamy, flavorful, and perfect for dipping.
- 1 can navy beans, drained and rinsed
- 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 reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita.
Navy Bean and Avocado Toast
A nutritious and filling breakfast option, this toast features smashed navy beans and creamy avocado on whole-grain bread.
- 1 cup cooked navy 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 together navy beans, avocado, lemon juice, salt, and pepper.
- 3. Spread the mixture on the toast and sprinkle with red pepper flakes before serving.
Navy Bean Chili
A spicy and hearty chili made with navy beans, tomatoes, and a blend of spices, perfect for a filling meal.
- 1 cup cooked navy beans
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt to taste
- 1. In a pot, sauté onion, garlic, and bell pepper until softened.
- 2. Add diced tomatoes, cooked navy beans, chili powder, cumin, and salt.
- 3. Simmer for 30 minutes, stirring occasionally, and serve hot.
Navy Bean and Vegetable Stir-Fry
A quick and colorful stir-fry featuring navy beans and a variety of fresh vegetables, tossed in a light soy sauce.
- 1 cup cooked navy beans
- 1 cup mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a pan over medium heat and add garlic and ginger, sautéing for 1 minute.
- 2. Add mixed vegetables and stir-fry until tender.
- 3. Stir in cooked navy beans and soy sauce, cooking for an additional 2 minutes before serving.
Navy Bean and Kale Salad
A nutrient-packed salad with navy beans and kale, dressed with a tangy vinaigrette for a deliciously healthy meal.
- 1 cup cooked navy beans
- 2 cups kale, chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese (optional)
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine navy beans, kale, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss to combine before serving.
Navy Bean Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of navy beans, rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked navy beans
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt to taste
- 1 cup diced tomatoes
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked navy beans, brown rice, cumin, chili powder, salt, and diced tomatoes.
- 3. Stuff the mixture into halved bell peppers and place in a baking dish. Cover with foil and bake for 30 minutes.
Navy Bean Pancakes
Savory pancakes made with navy beans and whole grain flour, perfect for a protein-packed breakfast.
- 1 cup cooked navy beans
- 1 cup whole wheat flour
- 1 cup almond milk
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 1. In a bowl, mash the navy beans and mix with whole wheat flour, almond milk, baking powder, and salt until smooth.
- 2. Heat a non-stick skillet over medium heat and add olive oil.
- 3. Pour batter onto the skillet, cooking until bubbles form, then flip and cook until golden brown. Serve warm.
Frequently Asked Questions (FAQ)
What are navy beans?
Navy beans are small, white legumes that are commonly used in soups, stews, and baked dishes.
Are navy beans good for weight loss?
Yes, their high fiber and protein content can help you feel full longer, aiding in weight management.
How do I cook navy beans?
Soak them overnight, then boil for about 1-1.5 hours until tender.
Can navy beans be eaten raw?
No, raw navy beans contain toxins that can be harmful; they must be cooked thoroughly.
What nutrients are in navy beans?
They are rich in protein, fiber, iron, magnesium, and several B vitamins.
How can I incorporate navy beans into my diet?
Add them to salads, soups, or use them as a meat substitute in various dishes.
Do navy beans have gluten?
No, navy beans are gluten-free and safe for those with gluten intolerance.
How should I store cooked navy beans?
Store them in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.