Yellow Bean
Phaseolus vulgarisClinical Encyclopedia
Yellow Bean provides 127 kcal, 8.3g of protein, 23.7g of carbohydrates, and 6.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Yellow beans are a nutritious legume known for their high protein and fiber content, making them an excellent choice for a balanced diet. They are versatile in cooking and provide essential nutrients that support overall health.
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 yellow beans overnight before cooking to reduce cooking time and enhance digestibility. They can be boiled, added to soups, or mashed into spreads.
Smart Selection & Storage
Choose yellow beans that are firm and free from blemishes. Look for beans that are uniform in color and size.
Store dried yellow beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to a week.
Myths vs Realities
Healthy Recipes
Yellow Bean Salad with Avocado and Lime
A refreshing salad combining yellow beans with creamy avocado and zesty lime for a nutritious and delicious meal.
- 1 cup cooked yellow beans
- 1 ripe avocado, diced
- 1 medium tomato, chopped
- 1/4 cup red onion, finely chopped
- 2 tablespoons fresh lime juice
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a large bowl, combine the cooked yellow beans, diced avocado, chopped tomato, and red onion.
- 2. Drizzle with fresh lime juice and season with salt and pepper.
- 3. Toss gently to combine and garnish with fresh cilantro before serving.
Spicy Yellow Bean Stir-Fry
A quick and vibrant stir-fry featuring yellow beans, bell peppers, and a spicy garlic sauce, perfect for a healthy dinner.
- 2 cups yellow beans, trimmed
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon chili paste
- 1 tablespoon olive oil
- 1. Heat olive oil in a large skillet over medium heat and add minced garlic, cooking until fragrant.
- 2. Add the yellow beans and bell peppers, stir-frying for about 5-7 minutes until tender-crisp.
- 3. Stir in soy sauce and chili paste, cooking for an additional 2 minutes before serving.
Yellow Bean and Quinoa Bowl
A wholesome bowl packed with protein-rich quinoa, yellow beans, and colorful veggies, drizzled with a tahini dressing.
- 1 cup cooked quinoa
- 1 cup cooked yellow beans
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, combine cooked quinoa, yellow beans, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the quinoa bowl and mix gently before serving.
Yellow Bean and Sweet Potato Tacos
Delicious tacos filled with roasted sweet potatoes and seasoned yellow beans, topped with avocado and salsa for a healthy twist.
- 1 cup cooked yellow beans
- 1 medium sweet potato, diced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Corn tortillas
- 1 avocado, sliced
- Salsa for topping
- 1. Preheat the oven to 400°F (200°C) and toss diced sweet potatoes with olive oil and cumin, roasting for 25 minutes.
- 2. Warm the corn tortillas in a skillet or microwave.
- 3. Assemble the tacos by filling tortillas with roasted sweet potatoes, yellow beans, avocado slices, and salsa.
Yellow Bean and Spinach Soup
A nourishing soup featuring yellow beans and fresh spinach, simmered with herbs for a comforting and healthy dish.
- 1 cup cooked yellow 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 translucent, then add vegetable broth and bring to a boil.
- 2. Stir in cooked yellow beans, spinach, thyme, salt, and pepper, simmering for 10-15 minutes.
- 3. Blend if desired for a creamy texture, or serve as is with crusty bread.
Yellow Bean Hummus
A creamy and nutritious hummus made from yellow beans, perfect as a dip or spread for a healthy snack.
- 1 cup cooked yellow beans
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic
- Juice of 1 lemon
- Salt to taste
- Paprika for garnish
- 1. In a food processor, combine yellow beans, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water if needed to reach desired consistency.
- 3. Transfer to a bowl, sprinkle with paprika, and serve with veggie sticks or pita bread.
Yellow Bean and Vegetable Curry
A flavorful and aromatic curry featuring yellow beans and mixed vegetables, served over brown rice for a complete meal.
- 1 cup cooked yellow beans
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 1 onion, chopped
- 2 cloves garlic, minced
- Brown rice for serving
- 1. In a pot, sauté onion and garlic until soft, then add curry powder and cook for 1 minute.
- 2. Stir in coconut milk and mixed vegetables, simmering for 10 minutes.
- 3. Add cooked yellow beans and heat through, serving over brown rice.
Yellow Bean and Feta Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of yellow beans, feta cheese, and herbs, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked yellow beans
- 1/2 cup feta cheese, crumbled
- 1/4 cup parsley, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and arrange bell pepper halves in a baking dish.
- 2. In a bowl, mix cooked yellow beans, feta, parsley, olive oil, salt, and pepper.
- 3. Stuff the mixture into the bell pepper halves and bake for 25-30 minutes until peppers are tender.
Yellow Bean and Oatmeal Breakfast Bowl
A nutritious breakfast bowl featuring yellow beans mixed with oats, topped with fruits and nuts for a healthy start to your day.
- 1/2 cup rolled oats
- 1 cup almond milk
- 1/2 cup cooked yellow beans
- 1 banana, sliced
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- 1. In a pot, combine rolled oats and almond milk, cooking over medium heat until creamy.
- 2. Stir in cooked yellow beans and cook for an additional 2 minutes.
- 3. Serve topped with banana slices, almond butter, and chia seeds.
Yellow Bean and Zucchini Fritters
Crispy and delicious fritters made from yellow beans and zucchini, perfect as an appetizer or light meal.
- 1 cup cooked yellow beans
- 1 medium zucchini, grated
- 1/4 cup flour
- 1 egg
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the cooked yellow beans and mix in grated zucchini, flour, egg, garlic powder, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
- 3. Fry until golden brown on both sides, about 3-4 minutes per side, and serve warm.
Frequently Asked Questions (FAQ)
What are the health benefits of yellow beans?
Yellow beans are high in protein and fiber, which can help with weight management, muscle repair, and digestive health.
How should yellow beans be cooked?
Yellow beans should be soaked overnight and then boiled until tender. They can be added to salads, soups, or served as a side dish.
Are yellow beans gluten-free?
Yes, yellow beans are naturally gluten-free and can be a great protein source for those with gluten intolerance.
Can yellow beans be eaten raw?
No, yellow beans should be cooked thoroughly as raw beans contain toxins that can be harmful.
How do yellow beans compare to other legumes?
Yellow beans are similar to other legumes in protein and fiber content but are lower in fat and calories.
What nutrients are found in yellow beans?
Yellow beans are rich in protein, fiber, folate, potassium, and iron, making them a nutrient-dense food.
How can I incorporate yellow beans into my diet?
You can add yellow beans to salads, soups, stews, or use them as a filling in wraps and burritos.
Are there any side effects of eating yellow beans?
Eating too many yellow beans may cause digestive issues due to their high fiber content, so it's best to consume them in moderation.