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Heritage Yellow Beans
Legumes
Nutri-ScoreA

Heritage Yellow Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Heritage Yellow Beans provides 127 kcal, 8.4g of protein, 22.8g of carbohydrates, and 6.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Heritage yellow beans are a nutrient-dense legume known for their rich flavor and high protein content. They are an excellent source of dietary fiber and essential vitamins and minerals.

Also known as:
Yellow Kidney BeansGolden Beans
Scientific NamePhaseolus vulgaris
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
10.2%
Fiber6.5g
Total31.7g
Protein
8.4g(26%)
Fats
0.5g(2%)
Carbohydrates
22.8g(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%)
Folate130 µg (33%)
Vitamins with less than 2% DV
Vitamin A: 2 µg

Minerals

Major Source (≥ 2% DV)
Potassium400 mg (11%)
Magnesium45 mg (11%)
Iron2.5 mg (14%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, making them an excellent plant-based protein source for vegetarians and vegans.
✓High fiber content aids in digestion and helps maintain healthy blood sugar levels.
✓Contains essential vitamins and minerals, including folate, potassium, and magnesium, which support overall health.
✓Low glycemic index makes them suitable for individuals managing diabetes.

Possible Risks & Side Effects

!May cause digestive discomfort in individuals with sensitive stomachs due to high fiber content.
!Raw or undercooked beans contain lectins that can be toxic; always cook thoroughly.

How to Prepare & Consume

Soak beans overnight before cooking to reduce cooking time and enhance digestibility. Cook thoroughly to eliminate toxins.

Smart Selection & Storage

How to Select

Choose beans that are firm, dry, and free from cracks or blemishes. Avoid beans with a dull appearance or signs of moisture.

How to Store

Store dried beans in an airtight container in a cool, dark place. Cooked beans should be refrigerated and consumed within 5 days.

Myths vs Realities

MythMyth: Beans cause weight gain.
RealityReality: Beans are high in fiber and protein, which can aid in weight loss by promoting satiety.
MythMyth: All beans are the same nutritionally.
RealityReality: Different beans have varying nutrient profiles; yellow beans are particularly high in protein.
MythMyth: You can't eat beans if you have digestive issues.
RealityReality: Cooking beans properly and gradually increasing intake can help manage digestive discomfort.

Healthy Recipes

Heritage Yellow Bean Salad with Avocado and Lime

A refreshing salad combining the nutty flavor of heritage yellow beans with creamy avocado and zesty lime for a nutritious meal.

Ingredients
  • 1 cup cooked heritage 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
  • 1/4 cup chopped cilantro
Instructions
  1. 1. In a large bowl, combine the cooked heritage yellow beans, diced avocado, chopped tomato, and red onion.
  2. 2. Drizzle with fresh lime juice and season with salt and pepper.
  3. 3. Gently toss the salad to combine and garnish with chopped cilantro before serving.

Heritage Yellow Bean and Quinoa Bowl

A wholesome bowl featuring heritage yellow beans and quinoa, topped with roasted vegetables and a tahini dressing for a complete meal.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and heritage yellow beans.
  2. 2. Top with the mixed roasted vegetables.
  3. 3. In a small bowl, whisk together tahini, lemon juice, salt, and pepper, then drizzle over the bowl before serving.

Heritage Yellow Bean Soup with Spinach and Herbs

A hearty and nutritious soup made with heritage yellow beans, fresh spinach, and a blend of aromatic herbs for a comforting dish.

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

Heritage Yellow Bean Tacos with Mango Salsa

Delicious tacos filled with seasoned heritage yellow beans and topped with a vibrant mango salsa for a healthy twist on a classic dish.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 4 small corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Fill each tortilla with heritage yellow beans and top with mango salsa before serving.

Heritage Yellow Bean and Sweet Potato Hash

A savory hash featuring crispy sweet potatoes and heritage yellow beans, perfect for a nutritious breakfast or brunch.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 2 medium sweet potatoes, diced
  • 1 bell pepper, diced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and add diced sweet potatoes, cooking until they start to soften.
  2. 2. Add chopped onion and bell pepper, cooking until everything is tender and slightly crispy.
  3. 3. Stir in the cooked heritage yellow beans, season with salt and pepper, and serve warm.

Heritage Yellow Bean Hummus

A creamy and nutritious hummus made with heritage yellow beans, perfect for dipping or spreading on whole-grain bread.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove garlic
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, combine cooked heritage yellow beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if necessary to achieve desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita.

Heritage Yellow Bean Stir-Fry with Broccoli

A quick and healthy stir-fry featuring heritage yellow beans and broccoli, tossed in a light soy sauce for a delicious meal.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. In a large skillet or wok, heat sesame oil and add minced ginger, sautéing for 30 seconds.
  2. 2. Add broccoli and bell pepper, stir-frying until tender-crisp.
  3. 3. Stir in cooked heritage yellow beans and soy sauce, cooking for an additional 2 minutes before serving.

Heritage Yellow Bean and Kale Salad

A nutrient-packed salad featuring heritage yellow beans and kale, dressed with a tangy vinaigrette for a healthy side dish.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 2 cups kale, chopped
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine chopped kale, cooked heritage yellow beans, and cherry tomatoes.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss to combine before serving.

Heritage Yellow Bean and Vegetable Curry

A flavorful and healthy curry made with heritage yellow beans and a medley of vegetables, served over brown rice for a satisfying meal.

Ingredients
  • 1 cup cooked heritage yellow beans
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and add mixed vegetables, sautéing until tender.
  2. 2. Stir in cooked heritage yellow beans, coconut milk, curry powder, and salt, simmering for 10 minutes.
  3. 3. Serve the curry over cooked brown rice.

Heritage Yellow Bean and Feta Stuffed Peppers

Colorful bell peppers stuffed with a mixture of heritage yellow beans, feta cheese, and herbs, baked until tender for a nutritious dish.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked heritage yellow beans
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked heritage yellow beans, feta cheese, parsley, olive oil, salt, and pepper.
  3. 3. Stuff each bell pepper half with the mixture and place in a baking dish, baking for 25-30 minutes until the peppers are tender.

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 and digestive health.

How should I store yellow beans?

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

Can yellow beans be eaten raw?

No, yellow beans must be cooked thoroughly to eliminate harmful lectins.

How long do cooked yellow beans last in the fridge?

Cooked yellow beans can be stored in the refrigerator for up to 5 days.

Are yellow beans gluten-free?

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

What is the glycemic index of yellow beans?

The glycemic index of yellow beans is approximately 30, making them a low-GI food.

How can I incorporate yellow beans into my diet?

You can add yellow beans to salads, soups, stews, or use them as a side dish.

Do yellow beans contain any allergens?

Yellow beans are generally safe, but individuals with legume allergies should avoid them.

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