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Swedish Brown Bean
Legumes
Nutri-ScoreA

Swedish Brown Bean

Phaseolus vulgaris

Clinical Encyclopedia

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

Swedish Brown Bean 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.

The Swedish Brown Bean is a nutritious legume known for its rich protein content and high fiber levels, making it an excellent choice for a balanced diet.

Also known as:
Swedish BeanBrown Bean
Scientific NamePhaseolus vulgaris
Region of OriginSweden
Popular Comparisons:
Swedish Brown BeanSwedish Brown BeanVSAcutifolius BeanAcutifolius BeanSwedish Brown BeanSwedish Brown BeanVSAdzuki BeanAdzuki BeanSwedish Brown BeanSwedish Brown BeanVSAdzuki BeansAdzuki BeansSwedish Brown BeanSwedish Brown BeanVSRed Adzuki BeansRed Adzuki BeansSwedish Brown BeanSwedish Brown BeanVSAnasazi BeanAnasazi BeanSwedish Brown BeanSwedish Brown BeanVSAnasazi BeansAnasazi BeansSwedish Brown BeanSwedish Brown BeanVSAppaloosa BeanAppaloosa BeanSwedish Brown BeanSwedish Brown BeanVSBaby Lima BeanBaby Lima BeanSwedish Brown BeanSwedish Brown BeanVSBambara GroundnutBambara GroundnutSwedish Brown BeanSwedish Brown BeanVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
67%
Fiber6.4g
Total32.0g
Protein
8.7g(27%)
Fats
0.5g(2%)
Carbohydrates
22.8g(71%)

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%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.9 mg (16%)
Magnesium45 mg (11%)
Phosphorus90 mg (13%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, Swedish Brown Beans provide essential amino acids necessary for muscle repair and growth.
✓High fiber content aids in digestion and helps maintain stable blood sugar levels.
✓Contains important vitamins and minerals that support overall health, including iron and magnesium.
✓Low glycemic index makes it a suitable food for individuals managing diabetes.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Raw or undercooked beans contain toxins that can cause nausea and gastrointestinal distress.

How to Prepare & Consume

Soak beans overnight and cook thoroughly to eliminate toxins. They can be used in soups, stews, or salads.

Smart Selection & Storage

How to Select

Choose beans that are firm and free from blemishes or cracks. Check for a uniform color.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated or frozen.

Myths vs Realities

MythBeans cause gas and should be avoided.
RealityWhile beans can cause gas, proper soaking and cooking can minimize this effect.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; Swedish Brown Beans are particularly high in fiber.
MythYou can't eat beans if you're on a low-carb diet.
RealityBeans can be included in moderation due to their low glycemic index and high fiber content.

Healthy Recipes

Swedish Brown Bean and Quinoa Salad

A refreshing salad combining Swedish brown beans with protein-packed quinoa, fresh vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped red onion
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked Swedish brown beans, quinoa, cucumber, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

Swedish Brown Bean Veggie Burgers

Delicious and hearty veggie burgers made with mashed Swedish brown beans, oats, and spices, perfect for a healthy meal.

Ingredients
  • 1 can (15 oz) Swedish brown beans, drained and rinsed
  • 1 cup rolled oats
  • 1/2 cup diced bell pepper
  • 1/4 cup chopped onion
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Whole grain burger buns
Instructions
  1. 1. In a large bowl, mash the Swedish brown beans with a fork until mostly smooth.
  2. 2. Add the rolled oats, bell pepper, onion, garlic powder, cumin, salt, and pepper. Mix until well combined.
  3. 3. Form the mixture into patties and cook on a skillet over medium heat for about 5 minutes on each side, or until golden brown. Serve on whole grain buns.

Swedish Brown Bean Soup

A hearty and nutritious soup featuring Swedish brown beans, vegetables, and aromatic herbs for a comforting dish.

Ingredients
  • 1 cup Swedish brown beans, soaked overnight
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion, carrots, and celery until softened.
  2. 2. Add the soaked Swedish brown beans, vegetable broth, thyme, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat and simmer for 45 minutes or until beans are tender. Blend if desired for a creamy texture.

Swedish Brown Bean Stir-Fry

A quick and colorful stir-fry featuring Swedish brown beans, seasonal vegetables, and a savory soy sauce glaze.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 clove garlic, minced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat. Add ginger and garlic, sautéing until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender-crisp.
  3. 3. Stir in the cooked Swedish brown beans and soy sauce, cooking for an additional 2 minutes. Serve hot.

Swedish Brown Bean Tacos

Healthy tacos filled with seasoned Swedish brown beans, avocado, and fresh salsa for a nutritious twist on a classic dish.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 1 teaspoon taco seasoning
  • Corn tortillas
  • 1 avocado, sliced
  • 1/2 cup fresh salsa
  • Lime wedges for serving
Instructions
  1. 1. In a small pan, heat the cooked Swedish brown beans with taco seasoning until warmed through.
  2. 2. Warm the corn tortillas in a separate skillet.
  3. 3. Assemble the tacos by filling tortillas with the seasoned beans, avocado slices, and fresh salsa. Serve with lime wedges.

Swedish Brown Bean and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of Swedish brown beans, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked Swedish brown beans
  • 2 cups fresh spinach, chopped
  • 1/2 cup cooked rice
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the Swedish brown beans, spinach, cooked rice, Italian seasoning, salt, and pepper.
  3. 3. Stuff the halved bell peppers with the mixture and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.

Swedish Brown Bean and Sweet Potato Mash

A nutritious mash of Swedish brown beans and sweet potatoes, seasoned with herbs for a healthy side dish.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon rosemary
  • Salt and pepper to taste
Instructions
  1. 1. Boil the sweet potatoes in water until tender, about 15 minutes. Drain and return to the pot.
  2. 2. Add the cooked Swedish brown beans, olive oil, rosemary, salt, and pepper. Mash until smooth.
  3. 3. Serve warm as a side dish.

Swedish Brown Bean and Kale Salad

A nutrient-dense salad featuring Swedish brown beans, kale, and a tangy vinaigrette for a healthy meal option.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 2 cups kale, chopped
  • 1/4 cup grated carrots
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the kale, cooked Swedish brown beans, and grated carrots.
  2. 2. In a small bowl, whisk together the apple cider vinegar, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine. Let sit for 10 minutes before serving.

Swedish Brown Bean Curry

A flavorful and aromatic curry made with Swedish brown beans, coconut milk, and spices for a wholesome meal.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 1 can (14 oz) coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • Salt to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the curry powder and cook for 1 minute, then stir in the coconut milk and cooked Swedish brown beans.
  3. 3. Simmer for 15-20 minutes, seasoning with salt to taste. Serve with brown rice.

Swedish Brown Bean and Avocado Toast

A trendy and nutritious avocado toast topped with mashed Swedish brown beans and a sprinkle of seeds for added crunch.

Ingredients
  • 2 slices whole grain bread
  • 1 cup cooked Swedish brown beans
  • 1 avocado, mashed
  • 1 tablespoon pumpkin seeds
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mix the mashed avocado with salt and pepper.
  3. 3. Spread the avocado on the toast, top with cooked Swedish brown beans, and sprinkle with pumpkin seeds before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of Swedish Brown Beans?

Swedish Brown Beans are high in protein and fiber, which can help with weight management and digestive health.

How should I prepare Swedish Brown Beans?

Soak them overnight and cook them thoroughly to ensure they are safe to eat.

Can I eat Swedish Brown Beans raw?

No, raw beans contain toxins that can cause illness; they must be cooked properly.

Are Swedish Brown Beans gluten-free?

Yes, they are naturally gluten-free and suitable for those with gluten intolerance.

How do Swedish Brown Beans compare to other beans?

They have a similar nutritional profile to other legumes but are particularly high in fiber.

What is the glycemic index of Swedish Brown Beans?

They have a low glycemic index of 30, making them a good option for blood sugar control.

How can I store cooked Swedish Brown Beans?

Store them in an airtight container in the refrigerator for up to 5 days.

Can I freeze Swedish Brown Beans?

Yes, cooked beans can be frozen for up to 6 months for later use.

Related Superfoods
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Comparisons
Swedish Brown Bean vs Acutifolius Bean Swedish Brown Bean vs Adzuki Bean Swedish Brown Bean vs Adzuki Bean
Nutrients
Protein in Swedish Brown Bean Calories in Swedish Brown Bean Vitamin-c in Swedish Brown Bean Magnesium in Swedish Brown Bean
Featured Guides
Health Benefits of Swedish Brown Bean Healthy Recipes with Swedish Brown Bean
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico