Navy Beans
Phaseolus vulgarisClinical Encyclopedia
Navy beans, also known as haricot beans, are small, oval-shaped legumes that are rich in protein and fiber. They are commonly used in soups, stews, and salads.
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 rinse before cooking. They can be boiled, steamed, or added to soups and salads.
Smart Selection & Storage
Choose beans that are uniform in color and free from blemishes or cracks.
Store dried beans in a cool, dry place in an airtight container.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Helps to lower cholesterol levels and improve gut health.
Provide antioxidant benefits and 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 vinaigrette.
- 1 cup cooked navy beans
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 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, 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 gently, and serve chilled.
Spicy Navy Bean Chili
A hearty chili featuring navy beans, tomatoes, and a blend of spices, perfect for warming up on a chilly day.
- 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 and pepper to taste
- 1 tablespoon olive oil
- 1. Heat olive oil in a large pot over medium heat, then add onion and garlic, sautéing until softened.
- 2. Add bell pepper, chili powder, cumin, salt, and pepper, cooking for another 5 minutes.
- 3. Stir in the cooked navy beans and diced tomatoes, simmer for 20 minutes, and serve hot.
Navy Bean and Spinach Soup
A nutritious soup that combines navy beans and fresh spinach, providing a comforting and healthy meal option.
- 1 cup cooked navy beans
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil over medium heat and sauté onion, garlic, and carrot until softened.
- 2. Add vegetable broth and bring to a boil, then add the cooked navy beans.
- 3. Simmer for 15 minutes, stir in spinach, and cook until wilted. Season with salt and pepper before serving.
Navy Bean Hummus
A healthy twist on traditional hummus, using navy beans for a creamy texture and rich flavor, perfect for dipping.
- 1 can navy beans (15 oz), 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 achieve desired consistency.
- 3. Serve with fresh veggies or whole-grain pita chips.
Navy Bean Stuffed Peppers
Colorful bell peppers filled with a savory mixture of navy beans, rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 2 cups cooked navy beans
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 cup diced tomatoes
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked navy beans, brown rice, cumin, paprika, salt, pepper, and diced tomatoes.
- 3. Stuff the mixture into the halved bell peppers, place in a baking dish, drizzle with olive oil, and bake for 30 minutes.
Navy Bean and Sweet Potato Hash
A delicious breakfast hash featuring navy beans and sweet potatoes, sautéed with spices for a filling start to your day.
- 1 cup cooked navy beans
- 2 medium sweet potatoes, diced
- 1 onion, chopped
- 1 bell pepper, diced
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1. In a large skillet, heat olive oil over medium heat and add sweet potatoes, cooking until tender.
- 2. Add onion and bell pepper, sautéing until softened, then stir in cooked navy beans, smoked paprika, salt, and pepper.
- 3. Cook for an additional 5 minutes, then serve warm.
Navy Bean Tacos with Avocado Salsa
Healthy tacos filled with seasoned navy beans and topped with a fresh avocado salsa, perfect for a quick meal.
- 1 cup cooked navy beans
- 1 teaspoon taco seasoning
- 4 corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup red onion, chopped
- 1 tablespoon lime juice
- Salt to taste
- 1. In a skillet, heat cooked navy beans with taco seasoning until warmed through.
- 2. In a bowl, combine avocado, tomatoes, red onion, lime juice, and salt to make the salsa.
- 3. Assemble tacos by filling tortillas with navy beans and topping with avocado salsa.
Navy Bean and Kale Salad
A nutrient-dense salad featuring navy beans and kale, tossed with a tangy dressing for a refreshing meal.
- 1 cup cooked navy beans
- 2 cups kale, chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup walnuts, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine navy beans, kale, red onion, and walnuts.
- 2. In a small bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve immediately.
Navy Bean and Vegetable Stir-Fry
A quick and colorful stir-fry featuring navy beans and a variety of vegetables, perfect for a healthy weeknight dinner.
- 1 cup cooked navy beans
- 1 cup mixed vegetables (broccoli, bell peppers, carrots)
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet or wok, heat sesame oil over medium-high heat and add garlic and ginger, sautéing until fragrant.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender-crisp.
- 3. Stir in cooked navy beans and soy sauce, cooking for an additional 2 minutes before serving.
Frequently Asked Questions (FAQ)
What are navy beans?
Navy beans are small, oval-shaped legumes that are high in protein and fiber.
How do you cook navy beans?
Soak them overnight, rinse, and then boil or steam until tender.
Are navy beans good for weight loss?
Yes, they are low in calories and high in fiber, which can help you feel full.
Can navy beans be eaten raw?
No, they should be cooked to eliminate toxins.
What nutrients are in navy beans?
They are rich in protein, fiber, iron, and several vitamins and minerals.
How long do navy beans last?
Dried navy beans can last for years if stored properly.
Can navy beans help with digestion?
Yes, their high fiber content promotes healthy digestion.
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free.