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Steuben Yellow Bean
Legumes
Nutri-ScoreA

Steuben Yellow Bean

Phaseolus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Steuben Yellow Bean provides 130 kcal, 9g of protein, 24g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Steuben Yellow Bean is a nutritious legume known for its vibrant yellow color and rich protein content, making it a popular choice for various dishes.

Also known as:
Yellow BeanSteuben Bean
Scientific NamePhaseolus vulgaris
Region of OriginUnited States
Popular Comparisons:
Steuben Yellow BeanSteuben Yellow BeanVSAcutifolius BeanAcutifolius BeanSteuben Yellow BeanSteuben Yellow BeanVSAdzuki BeanAdzuki BeanSteuben Yellow BeanSteuben Yellow BeanVSAdzuki BeansAdzuki BeansSteuben Yellow BeanSteuben Yellow BeanVSRed Adzuki BeansRed Adzuki BeansSteuben Yellow BeanSteuben Yellow BeanVSAnasazi BeanAnasazi BeanSteuben Yellow BeanSteuben Yellow BeanVSAnasazi BeansAnasazi BeansSteuben Yellow BeanSteuben Yellow BeanVSAppaloosa BeanAppaloosa BeanSteuben Yellow BeanSteuben Yellow BeanVSBaby Lima BeanBaby Lima BeanSteuben Yellow BeanSteuben Yellow BeanVSBambara GroundnutBambara GroundnutSteuben Yellow BeanSteuben Yellow BeanVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories130 kcal
Water
10%
Fiber7g
Total33.5g
Protein
9g(27%)
Fats
0.5g(1%)
Carbohydrates
24g(72%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C1.5 mg (2%)
Vitamins with less than 2% DV
Vitamin A: 2 µg

Minerals

Major Source (≥ 2% DV)
Potassium400 mg (11%)
Iron2.5 mg (14%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy weight.
✓High protein content supports muscle growth and repair, making it ideal for vegetarians and athletes.
✓Contains essential vitamins and minerals, including potassium and iron, which are vital for overall health.
✓Low glycemic index makes it a suitable option for blood sugar management.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities due to high fiber content.
!Raw beans contain lectins that can be toxic; proper cooking is essential to eliminate these compounds.

How to Prepare & Consume

Best enjoyed cooked; soak overnight and boil until tender to enhance digestibility and flavor.

Smart Selection & Storage

How to Select

Choose beans that are firm, dry, and free from cracks or blemishes. Fresh beans should have a vibrant color and no signs of mold.

How to Store

Store dried beans in an airtight container in a cool, dark place. Cooked beans should be refrigerated and consumed within a week.

Myths vs Realities

MythBeans cause gas and should be avoided.
RealityWhile beans can cause gas, soaking and cooking them properly can reduce this effect significantly.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutritional profiles; Steuben Yellow Beans are particularly high in protein and fiber.
MythYou can eat raw beans safely.
RealityRaw beans contain toxins that can be harmful; they must be cooked to be safe for consumption.

Healthy Recipes

Steuben Yellow Bean Salad with Citrus Vinaigrette

A refreshing salad combining the nutty flavor of Steuben yellow beans with vibrant citrus dressing, perfect for a light lunch or side dish.

Ingredients
  • 2 cups cooked Steuben yellow beans
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked Steuben yellow beans, cherry tomatoes, cucumber, and red onion.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper to create the vinaigrette.
  3. 3. Pour the vinaigrette over the salad, toss gently, and serve chilled.

Steuben Yellow Bean and Quinoa Bowl

A wholesome bowl packed with protein and fiber, featuring Steuben yellow beans and quinoa, topped with avocado and a sprinkle of feta cheese.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup cooked Steuben yellow beans
  • 1 avocado, sliced
  • 1/4 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and Steuben yellow beans.
  2. 2. Top with sliced avocado and crumbled feta cheese.
  3. 3. Drizzle with olive oil and balsamic vinegar, season with salt and pepper, and serve immediately.

Steuben Yellow Bean Hummus

A creamy and nutritious twist on traditional hummus, made with Steuben yellow beans for a unique flavor and added protein.

Ingredients
  • 1 cup cooked Steuben yellow beans
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • 2 tablespoons olive oil
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the cooked Steuben yellow beans, tahini, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding olive oil and water as needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita chips.

Steuben Yellow Bean Stir-Fry

A quick and colorful stir-fry featuring Steuben yellow beans, bell peppers, and broccoli, tossed in a light soy sauce for a healthy dinner option.

Ingredients
  • 2 cups cooked Steuben yellow beans
  • 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 clove garlic, minced
Instructions
  1. 1. In a large pan, heat sesame oil over medium heat and add garlic and ginger, sautéing until fragrant.
  2. 2. Add the bell pepper and broccoli, cooking for 3-4 minutes until tender.
  3. 3. Stir in the cooked Steuben yellow beans and soy sauce, cooking for an additional 2 minutes before serving.

Steuben Yellow Bean Tacos

Delicious and healthy tacos filled with seasoned Steuben yellow beans, topped with fresh salsa and avocado for a satisfying meal.

Ingredients
  • 1 cup cooked Steuben yellow beans
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup fresh salsa
  • Cilantro for garnish
Instructions
  1. 1. In a skillet, heat the cooked Steuben yellow beans with cumin and chili powder until warmed through.
  2. 2. Warm the corn tortillas in a separate pan or microwave.
  3. 3. Assemble the tacos by filling each tortilla with the seasoned beans, topped with diced avocado and fresh salsa, and garnish with cilantro.

Steuben Yellow Bean Soup

A hearty and comforting soup made with Steuben yellow beans, carrots, and celery, perfect for a nourishing meal.

Ingredients
  • 1 cup cooked Steuben yellow beans
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion, carrot, and celery until softened.
  2. 2. Add the cooked Steuben yellow beans, vegetable broth, thyme, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 20 minutes before serving.

Steuben Yellow Bean and Sweet Potato Mash

A nutritious and creamy mash combining Steuben yellow beans and sweet potatoes, perfect as a side dish or a healthy spread.

Ingredients
  • 1 cup cooked Steuben yellow beans
  • 1 medium sweet potato, peeled and diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil the sweet potato in water until tender, then drain.
  2. 2. In a bowl, mash the sweet potato and mix in the cooked Steuben yellow beans and olive oil.
  3. 3. Season with salt and pepper, and serve warm.

Steuben Yellow Bean and Spinach Frittata

A protein-packed frittata featuring Steuben yellow beans and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked Steuben yellow beans
  • 2 cups fresh spinach
  • 6 eggs
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté the spinach until wilted.
  3. 3. In a bowl, whisk together eggs, milk, salt, and pepper, then stir in the cooked Steuben yellow beans and spinach.
  4. 4. Pour the mixture into the skillet and cook for 2-3 minutes, then transfer to the oven and bake for 15-20 minutes until set.

Steuben Yellow Bean and Roasted Vegetable Bowl

A vibrant bowl filled with roasted vegetables and Steuben yellow beans, drizzled with tahini dressing for a nutritious meal.

Ingredients
  • 1 cup cooked Steuben yellow beans
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 carrot, sliced
  • 2 tablespoons olive oil
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper, and roast for 20-25 minutes.
  3. 3. In a bowl, combine the roasted vegetables with cooked Steuben yellow beans, and drizzle with tahini and lemon juice before serving.

Steuben Yellow Bean and Brown Rice Casserole

A hearty casserole combining Steuben yellow beans and brown rice, baked with a cheesy topping for a comforting dish.

Ingredients
  • 1 cup cooked brown rice
  • 1 cup cooked Steuben yellow beans
  • 1 cup shredded cheese (cheddar or mozzarella)
  • 1/2 cup diced tomatoes
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a mixing bowl, combine cooked brown rice, Steuben yellow beans, diced tomatoes, garlic powder, salt, and pepper.
  3. 3. Transfer to a baking dish, top with shredded cheese, and bake for 20-25 minutes until bubbly and golden.

Frequently Asked Questions (FAQ)

What are the health benefits of Steuben Yellow Beans?

Steuben Yellow Beans are high in protein and fiber, which can aid in digestion, support muscle growth, and help regulate blood sugar levels.

How should I cook Steuben Yellow Beans?

Soak the beans overnight, then boil them for about 1-1.5 hours until tender. You can also use them in soups, stews, or salads.

Are Steuben Yellow Beans gluten-free?

Yes, Steuben Yellow Beans are naturally gluten-free, making them a great option for those with gluten intolerance.

Can I eat Steuben Yellow Beans raw?

No, raw beans contain harmful lectins that can cause digestive issues; always cook them thoroughly before consumption.

How do I store Steuben Yellow Beans?

Store dried beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to a week.

What is the glycemic index of Steuben Yellow Beans?

The glycemic index of Steuben Yellow Beans is approximately 30, making them a low-GI food.

Are there any allergens associated with Steuben Yellow Beans?

While they are generally safe, some individuals may have allergies to legumes; consult a healthcare provider if unsure.

How can I incorporate Steuben Yellow Beans into my diet?

You can add them to salads, soups, or use them as a protein source in various dishes.

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Comparisons
Steuben Yellow Bean vs Acutifolius Bean Steuben Yellow Bean vs Adzuki Bean Steuben Yellow Bean vs Adzuki Bean
Nutrients
Protein in Steuben Yellow Bean Calories in Steuben Yellow Bean Vitamin-c in Steuben Yellow Bean Magnesium in Steuben Yellow Bean
Featured Guides
Health Benefits of Steuben Yellow Bean Healthy Recipes with Steuben Yellow Bean
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico