Navy Beans
Phaseolus vulgarisClinical Encyclopedia
Navy beans are small, oval-shaped white beans that are rich in protein and fiber. They are known for their mild flavor and creamy texture, making them a popular choice in soups and stews.
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 overnight and cook until tender. They can be used in soups, salads, or as a side dish.
Smart Selection & Storage
Choose beans that are uniform in color and free from cracks or blemishes.
Store in a cool, dry place in an airtight container to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Helps to lower cholesterol levels and improve gut health.
Exhibit antioxidant properties and may reduce inflammation.
"Navy beans were a staple food for sailors in the U.S. Navy, hence their name."
Myths vs Realities
Healthy Recipes
Navy Bean and Quinoa Salad
A refreshing salad combining protein-packed navy beans and quinoa, tossed with fresh vegetables and a zesty lemon dressing.
- 1 cup cooked navy beans
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked navy beans, quinoa, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Navy Bean Chili
A hearty and spicy chili made with navy beans, tomatoes, and a blend of spices, perfect for a cozy dinner.
- 2 cups cooked navy beans
- 1 can diced tomatoes (14 oz)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 tablespoons chili powder
- 1 teaspoon cumin
- Salt to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add bell pepper, chili powder, cumin, and cook for another 5 minutes.
- 3. Stir in the cooked navy beans and diced tomatoes, simmer for 20 minutes, and serve hot.
Navy Bean Hummus
A creamy and nutritious twist on traditional hummus, using navy beans for a protein boost and a smooth texture.
- 1 can navy beans, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic
- Juice of 1 lemon
- 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 chips.
Navy Bean and Spinach Soup
A nourishing soup featuring navy beans and fresh spinach, seasoned with herbs for a delightful flavor.
- 1 cup cooked navy beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add vegetable broth, navy beans, thyme, salt, and pepper, and bring to a boil.
- 3. Stir in spinach and simmer for 5 minutes before serving.
Navy Bean Tacos
Delicious and healthy tacos filled with seasoned navy beans, topped with fresh salsa and avocado.
- 1 cup cooked navy beans
- 1 teaspoon taco seasoning
- 4 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- Fresh cilantro for garnish
- 1. In a skillet, heat navy beans with taco seasoning until warmed through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Assemble tacos by filling tortillas with navy beans, avocado, salsa, and garnish with cilantro.
Navy Bean and Sweet Potato Mash
A nutritious mash combining creamy navy beans and sweet potatoes, seasoned with herbs for a flavorful side dish.
- 1 cup cooked navy beans
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- 1 teaspoon rosemary
- Salt and pepper to taste
- 1. Boil sweet potatoes until tender, then drain.
- 2. In a bowl, mash sweet potatoes with navy beans, olive oil, rosemary, salt, and pepper until smooth.
- 3. Serve warm as a side dish.
Navy Bean Stuffed Peppers
Colorful bell peppers stuffed with a delicious 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
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix navy beans, brown rice, cumin, diced tomatoes, salt, and pepper.
- 3. Stuff the mixture into the halved bell peppers and bake for 25-30 minutes.
Navy Bean and Vegetable Stir-Fry
A vibrant stir-fry featuring navy beans and a mix of colorful vegetables, tossed in a light soy sauce.
- 1 cup cooked navy beans
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1. In a large skillet, heat sesame oil and sauté garlic until fragrant.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in navy beans and soy sauce, cooking for an additional 2 minutes before serving.
Navy Bean Pancakes
Savory pancakes made with navy beans and oats, perfect for a healthy breakfast or brunch option.
- 1 cup cooked navy beans
- 1 cup rolled oats
- 1/2 cup water
- 1 teaspoon baking powder
- Salt to taste
- Olive oil for cooking
- 1. In a blender, combine navy beans, rolled oats, water, baking powder, and salt until smooth.
- 2. Heat a skillet with olive oil and pour batter to form pancakes.
- 3. Cook until bubbles form, flip, and cook until golden brown on both sides.
Navy Bean and Avocado Toast
A nutritious twist on avocado toast, topped with creamy navy beans and fresh herbs for added flavor.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1/2 cup cooked navy beans
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash avocado with navy beans, lemon juice, salt, and pepper.
- 3. Spread the mixture on the toasted bread and garnish with fresh herbs.
Frequently Asked Questions (FAQ)
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free.
How can I incorporate navy beans into my diet?
You can add them to soups, salads, or use them as a meat substitute in various dishes.
What is the best way to cook navy beans?
Soak them overnight, then boil until tender, which usually takes about 1-1.5 hours.
Can navy beans help with weight loss?
Yes, their high fiber content can help you feel full longer, aiding in weight management.
Do navy beans contain any allergens?
Navy beans are generally safe, but some individuals may have sensitivities to legumes.
How should I store navy beans?
Store dried navy beans in a cool, dry place in an airtight container.
Are canned navy beans healthy?
Canned navy beans can be healthy, but check for added sodium and preservatives.
What nutrients are found in navy beans?
Navy beans are rich in protein, fiber, vitamins, and minerals, including iron and potassium.