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Swedish Brown Beans
Legumes
Nutri-ScoreA

Swedish Brown Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Swedish Brown Beans provides 337 kcal, 21.6g of protein, 60.3g of carbohydrates, and 25.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Swedish brown beans are a nutritious legume known for their high protein and fiber content, making them an excellent choice for plant-based diets. They are versatile in cooking and provide essential vitamins and minerals.

Also known as:
Swedish BeansBrown Beans
Scientific NamePhaseolus vulgaris
Region of OriginSweden
Popular Comparisons:
Swedish Brown BeansSwedish Brown BeansVSAcutifolius BeanAcutifolius BeanSwedish Brown BeansSwedish Brown BeansVSAdzuki BeanAdzuki BeanSwedish Brown BeansSwedish Brown BeansVSAdzuki BeansAdzuki BeansSwedish Brown BeansSwedish Brown BeansVSRed Adzuki BeansRed Adzuki BeansSwedish Brown BeansSwedish Brown BeansVSAnasazi BeanAnasazi BeanSwedish Brown BeansSwedish Brown BeansVSAnasazi BeansAnasazi BeansSwedish Brown BeansSwedish Brown BeansVSAppaloosa BeanAppaloosa BeanSwedish Brown BeansSwedish Brown BeansVSBaby Lima BeanBaby Lima BeanSwedish Brown BeansSwedish Brown BeansVSBambara GroundnutBambara GroundnutSwedish Brown BeansSwedish Brown BeansVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories337 kcal
Water
10%
Fiber25.3g
Total82.7g
Protein
21.6g(26%)
Fats
0.8g(1%)
Carbohydrates
60.3g(73%)

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

Minerals

Major Source (≥ 2% DV)
Iron3.7 mg (20%)
Magnesium60 mg (15%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, Swedish brown beans support muscle growth and repair, making them ideal for vegetarians and vegans.
✓High fiber content aids in digestion and helps maintain stable blood sugar levels, reducing the risk of diabetes.
✓Packed with essential vitamins and minerals, including iron and magnesium, they contribute to overall health and well-being.
✓Low glycemic index makes them a suitable food for weight management and blood sugar control.

Possible Risks & Side Effects

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

How to Prepare & Consume

Soak beans overnight to reduce cooking time and enhance digestibility. Cook thoroughly to eliminate any toxins present in raw beans.

Smart Selection & Storage

How to Select

Choose beans that are uniform in color and free from blemishes or cracks. Avoid beans with a dull appearance.

How to Store

Store in a cool, dark place in an airtight container to keep them fresh for longer.

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; Swedish brown beans are particularly high in fiber and protein.
MythYou can't eat beans raw.
RealityWhile raw beans can be toxic, properly cooked beans are safe and nutritious.

Healthy Recipes

Swedish Brown Bean Salad with Lemon Vinaigrette

A refreshing salad featuring Swedish brown beans, crisp vegetables, and a zesty lemon vinaigrette, perfect for a light lunch or dinner.

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

Swedish Brown Bean and Quinoa Bowl

A nutritious bowl packed with protein-rich Swedish brown beans, quinoa, and colorful veggies, topped with a tahini dressing.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 1 cup cooked quinoa
  • 1 bell pepper, diced
  • 1 carrot, grated
  • 2 tablespoons tahini
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa, Swedish brown beans, bell pepper, and grated carrot.
  2. 2. In a separate bowl, mix tahini, apple cider vinegar, salt, and pepper to create the dressing.
  3. 3. Drizzle the dressing over the bowl and enjoy.

Swedish Brown Bean Soup with Spinach

A hearty and warming soup made with Swedish brown beans, fresh spinach, and aromatic herbs, perfect for a cozy meal.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the vegetable broth, cooked Swedish brown beans, thyme, salt, and pepper, and bring to a boil.
  3. 3. Stir in the spinach and simmer for 5 minutes before serving.

Stuffed Bell Peppers with Swedish Brown Beans

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

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked Swedish brown beans
  • 1 cup cooked brown rice
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked Swedish brown beans, brown rice, cumin, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes.

Swedish Brown Bean Tacos with Avocado Salsa

Delicious tacos filled with seasoned Swedish brown beans and topped with a fresh avocado salsa for a healthy twist.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 8 small corn tortillas
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. In a skillet, heat the cooked Swedish brown beans with a pinch of salt until warm.
  2. 2. In a bowl, combine avocado, red onion, lime juice, and salt to make the salsa.
  3. 3. Serve the beans in corn tortillas topped with avocado salsa.

Swedish Brown Bean and Sweet Potato Hash

A vibrant breakfast hash featuring roasted sweet potatoes and Swedish brown beans, seasoned with herbs for a nutritious start to your day.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 2 medium sweet potatoes, diced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, paprika, salt, and pepper, and roast for 25 minutes.
  2. 2. In a skillet, sauté the onion until translucent, then add the roasted sweet potatoes and Swedish brown beans.
  3. 3. Cook for an additional 5 minutes, stirring well before serving.

Swedish Brown Bean and Vegetable Stir-Fry

A quick and colorful stir-fry featuring Swedish brown beans and a mix of seasonal vegetables, perfect for a healthy weeknight dinner.

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

Swedish Brown Bean Burgers

Healthy and hearty bean burgers made with Swedish brown beans, oats, and spices, served on whole-grain buns.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 1/2 cup oats
  • 1/4 onion, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the cooked Swedish brown beans and mix in oats, onion, garlic powder, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and cook on a skillet over medium heat for 4-5 minutes on each side.
  3. 3. Serve on whole-grain buns with your favorite toppings.

Swedish Brown Bean and Kale Stew

A nourishing stew featuring Swedish brown beans and kale, simmered with tomatoes and spices for a comforting meal.

Ingredients
  • 1 cup cooked Swedish brown beans
  • 2 cups kale, chopped
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until fragrant.
  2. 2. Add diced tomatoes, cooked Swedish brown beans, oregano, salt, and pepper, and bring to a simmer.
  3. 3. Stir in the kale and cook until wilted, about 5 minutes before serving.

Swedish Brown Bean and Avocado Toast

A simple yet delicious avocado toast topped with seasoned Swedish brown beans for a nutritious breakfast or snack.

Ingredients
  • 2 slices whole-grain bread
  • 1 cup cooked Swedish brown beans
  • 1 avocado, mashed
  • 1 tablespoon lemon juice
  • 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 lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on the toast and top with cooked Swedish brown beans.

Frequently Asked Questions (FAQ)

How do I cook Swedish brown beans?

Rinse and soak the beans overnight, then boil them in fresh water for 1-2 hours until tender.

Are Swedish brown beans gluten-free?

Yes, Swedish brown beans are naturally gluten-free and safe for those with gluten intolerance.

Can I use Swedish brown beans in salads?

Absolutely! Cooked and cooled beans can be added to salads for extra protein and fiber.

How should I store dried Swedish brown beans?

Store in a cool, dry place in an airtight container to maintain freshness.

What are the health benefits of eating beans?

Beans are high in protein, fiber, and essential nutrients, promoting heart health and aiding digestion.

Can I freeze cooked Swedish brown beans?

Yes, cooked beans can be frozen for up to 6 months in airtight containers.

How do I know if my beans are spoiled?

Check for off smells, discoloration, or mold; if any are present, discard the beans.

What dishes can I make with Swedish brown beans?

They can be used in soups, stews, salads, and even as a meat substitute in various recipes.

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