Soldier Beans
Phaseolus vulgarisClinical Encyclopedia
Soldier Beans provides 127 kcal, 8.7g of protein, 22.8g of carbohydrates, and 6.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Soldier beans are a variety of common beans known for their distinctive color pattern and rich nutritional profile. They are high in protein and fiber, making them an excellent choice for a balanced diet.
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 to reduce cooking time and enhance digestibility. Cook thoroughly to eliminate any harmful substances.
Smart Selection & Storage
Choose beans that are firm and free from cracks or blemishes. Look for vibrant colors and avoid any that appear shriveled.
Store in an airtight container in a cool, dark place. Properly stored beans can last for years.
Myths vs Realities
Healthy Recipes
Spicy Soldier Bean Chili
A hearty and spicy chili packed with protein-rich soldier beans, fresh vegetables, and a blend of spices for a warm, comforting meal.
- 1 cup soldier beans, soaked overnight
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 can diced tomatoes
- 2 tablespoons chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté the onion and garlic until translucent.
- 2. Add the bell pepper and cook for another 5 minutes, then stir in the soaked soldier beans, diced tomatoes, chili powder, cumin, salt, and pepper.
- 3. Cover and simmer for 45 minutes, or until the beans are tender, stirring occasionally.
Soldier Bean Salad with Lemon Vinaigrette
A refreshing salad featuring soldier beans, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch or side dish.
- 1 cup cooked soldier beans
- 2 cups mixed greens
- 1/2 cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Add the cooked soldier beans to the salad, drizzle with the vinaigrette, and toss gently to combine.
Soldier Bean and Quinoa Stuffed Peppers
Colorful bell peppers stuffed with a nutritious mix of soldier beans, quinoa, and spices, baked to perfection for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 cup cooked soldier beans
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 cup corn
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, soldier beans, cumin, paprika, corn, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and top with cheese if desired. Bake for 25-30 minutes.
Creamy Soldier Bean Soup
A velvety soup made with soldier beans, fresh herbs, and a touch of coconut milk for a creamy yet healthy dish.
- 1 cup cooked soldier beans
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can coconut milk
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until soft, then add the cooked soldier beans and vegetable broth.
- 2. Bring to a boil, then reduce heat and simmer for 20 minutes.
- 3. Stir in coconut milk and thyme, blend until smooth, and season with salt and pepper.
Soldier Bean Tacos with Avocado Salsa
Delicious tacos filled with seasoned soldier beans and topped with a fresh avocado salsa for a healthy twist on a classic dish.
- 1 cup cooked soldier beans
- 1 teaspoon taco seasoning
- 8 corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a skillet, heat the cooked soldier beans and stir in taco seasoning until warmed through.
- 2. In a bowl, combine avocado, tomatoes, cilantro, lime juice, and salt for the salsa.
- 3. Warm the tortillas, fill with seasoned beans, and top with avocado salsa.
Soldier Bean and Spinach Frittata
A protein-packed frittata featuring soldier beans and fresh spinach, perfect for breakfast or brunch.
- 1 cup cooked soldier beans
- 2 cups fresh spinach
- 6 eggs
- 1/4 cup milk
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk together eggs, milk, salt, and pepper.
- 3. In a skillet, sauté spinach until wilted, then add soldier beans. Pour the egg mixture over and sprinkle with feta. Cook on the stovetop for 5 minutes, then transfer to the oven and bake for 15 minutes.
Soldier Bean Hummus
A nutritious twist on traditional hummus, made with soldier beans, tahini, and lemon for a creamy dip that's perfect with veggies or pita.
- 1 cup cooked soldier beans
- 1/4 cup tahini
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic
- Salt to taste
- Water as needed
- 1. In a food processor, combine soldier beans, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or pita chips.
Soldier Bean and Sweet Potato Hash
A hearty breakfast hash made with soldier beans and sweet potatoes, sautéed with onions and spices for a filling start to your day.
- 1 cup cooked soldier beans
- 1 large sweet potato, diced
- 1 onion, chopped
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- Chopped parsley for garnish
- 1. In a skillet, heat olive oil and sauté the onion until translucent.
- 2. Add diced sweet potato, paprika, salt, and pepper, cooking until sweet potatoes are tender.
- 3. Stir in soldier beans and cook for another 5 minutes, garnishing with parsley before serving.
Soldier Bean and Vegetable Stir-Fry
A colorful stir-fry featuring soldier beans and a variety of fresh vegetables, tossed in a light soy sauce for a quick and healthy meal.
- 1 cup cooked soldier beans
- 1 cup mixed vegetables (bell pepper, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1 teaspoon ginger, grated
- 1. In a large skillet or wok, 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 soldier beans and soy sauce, cooking for an additional 2 minutes before serving.
Baked Soldier Bean Falafel
Healthy baked falafel made with soldier beans, herbs, and spices, served with a yogurt sauce for a nutritious snack or meal.
- 1 cup cooked soldier beans
- 1/4 cup parsley, chopped
- 1/4 cup cilantro, chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon baking powder
- Salt and pepper to taste
- 1/4 cup breadcrumbs
- Yogurt for serving
- 1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- 2. In a food processor, combine soldier beans, parsley, cilantro, cumin, coriander, baking powder, salt, pepper, and breadcrumbs. Blend until a thick mixture forms.
- 3. Shape into small balls, place on the baking sheet, and bake for 20-25 minutes until golden brown. Serve with yogurt.
Frequently Asked Questions (FAQ)
What are soldier beans?
Soldier beans are a type of heirloom bean known for their unique color pattern and high nutritional value.
How do I cook soldier beans?
Soak them overnight, then boil for 1-2 hours until tender.
Are soldier beans healthy?
Yes, they are high in protein, fiber, and essential nutrients, making them a healthy addition to your diet.
Can soldier beans help with weight loss?
Their high fiber content can promote satiety, aiding in weight management.
What nutrients are in soldier beans?
They are rich in protein, fiber, iron, magnesium, and potassium.
How should I store soldier beans?
Store in a cool, dry place in an airtight container to maintain freshness.
Can I eat soldier beans raw?
No, they must be cooked thoroughly to eliminate harmful lectins.
What dishes can I make with soldier beans?
They can be used in soups, stews, salads, and as a side dish.