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Yellow Eye Bean
Legumes
Nutri-ScoreA

Yellow Eye Bean

Phaseolus vulgaris

Clinical Encyclopedia

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

Yellow Eye Bean provides 127 kcal, 8.7g 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.

The yellow-eye bean is a variety of common bean known for its distinctive yellow color and creamy texture. It is rich in protein, fiber, and essential nutrients, making it a nutritious addition to various dishes.

Also known as:
Yellow EyeYellow-Eyed Bean
Scientific NamePhaseolus vulgaris
Region of OriginNorth America
Popular Comparisons:
Yellow Eye BeanYellow Eye BeanVSAcutifolius BeanAcutifolius BeanYellow Eye BeanYellow Eye BeanVSAdzuki BeanAdzuki BeanYellow Eye BeanYellow Eye BeanVSAdzuki BeansAdzuki BeansYellow Eye BeanYellow Eye BeanVSRed Adzuki BeansRed Adzuki BeansYellow Eye BeanYellow Eye BeanVSAnasazi BeanAnasazi BeanYellow Eye BeanYellow Eye BeanVSAnasazi BeansAnasazi BeansYellow Eye BeanYellow Eye BeanVSAppaloosa BeanAppaloosa BeanYellow Eye BeanYellow Eye BeanVSBaby Lima BeanBaby Lima BeanYellow Eye BeanYellow Eye BeanVSBambara GroundnutBambara GroundnutYellow Eye BeanYellow Eye BeanVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
10.2%
Fiber6.5g
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 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%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, yellow-eye beans promote digestive health and help maintain regular bowel movements.
✓High in protein, they are an excellent plant-based protein source, beneficial for muscle repair and growth.
✓Contains essential vitamins and minerals, including iron and magnesium, which support overall health and metabolic functions.
✓Low glycemic index makes them suitable for blood sugar management, aiding in diabetes control.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals due to oligosaccharides; soaking and cooking can reduce this effect.
!Raw or undercooked beans contain toxins that can cause nausea; always ensure they are fully cooked.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose beans that are firm, dry, and free from cracks or blemishes. Check for any signs of moisture or mold.

How to Store

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

Myths vs Realities

MythBeans are hard to digest.
RealitySoaking and cooking beans properly can reduce digestive discomfort and enhance nutrient absorption.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; yellow-eye beans are particularly high in fiber and protein.
MythEating beans will make you gain weight.
RealityBeans are nutrient-dense and can aid in weight management due to their high fiber content, promoting satiety.

Healthy Recipes

Yellow Eye Bean Salad with Avocado and Lime

A refreshing salad combining protein-rich yellow eye beans with creamy avocado and zesty lime for a nutritious meal.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 ripe avocado, diced
  • 1 medium tomato, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked yellow eye beans, diced avocado, tomato, red onion, and cilantro.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently to combine and serve chilled.

Spicy Yellow Eye Bean and Quinoa Bowl

A hearty bowl featuring spicy yellow eye beans and fluffy quinoa, topped with fresh vegetables and a tangy dressing.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 cup cooked quinoa
  • 1/2 cup bell peppers, diced
  • 1/2 cup corn
  • 1/4 cup green onions, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon chili powder
  • Salt to taste
Instructions
  1. 1. In a large bowl, mix the cooked yellow eye beans, quinoa, bell peppers, corn, and green onions.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, chili powder, and salt.
  3. 3. Pour the dressing over the bean mixture, toss well, and serve warm.

Yellow Eye Bean Hummus

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

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

Yellow Eye Bean and Spinach Soup

A warm and comforting soup packed with yellow eye beans and fresh spinach, perfect for a healthy dinner.

Ingredients
  • 1 cup cooked yellow eye beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and garlic until softened.
  2. 2. Add vegetable broth, cooked yellow eye beans, cumin, salt, and pepper; bring to a boil.
  3. 3. Stir in fresh spinach and simmer for 5 minutes before serving.

Yellow Eye Bean Tacos with Mango Salsa

Delicious tacos filled with seasoned yellow eye beans and topped with a fresh mango salsa for a tropical twist.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 teaspoon taco seasoning
  • 4 corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a skillet, heat cooked yellow eye beans with taco seasoning until warmed through.
  2. 2. In a bowl, combine mango, red onion, cilantro, lime juice, and salt to make salsa.
  3. 3. Assemble tacos by filling tortillas with yellow eye beans and topping with mango salsa.

Yellow Eye Bean and Roasted Vegetable Bowl

A nourishing bowl featuring roasted seasonal vegetables and protein-packed yellow eye beans, drizzled with a balsamic glaze.

Ingredients
  • 1 cup cooked yellow eye beans
  • 2 cups mixed vegetables (zucchini, bell peppers, carrots)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Balsamic glaze for drizzling
Instructions
  1. 1. Preheat oven to 400°F (200°C) and toss mixed vegetables with olive oil, salt, and pepper.
  2. 2. Spread vegetables on a baking sheet and roast for 20-25 minutes until tender.
  3. 3. In a bowl, combine roasted vegetables with yellow eye beans and drizzle with balsamic glaze before serving.

Yellow Eye Bean and Sweet Potato Hash

A savory hash combining yellow eye beans and sweet potatoes, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 large sweet potato, diced
  • 1/2 onion, chopped
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. In a skillet, heat olive oil and sauté onion and bell pepper until softened.
  2. 2. Add diced sweet potato and cook until tender, about 10-15 minutes.
  3. 3. Stir in yellow eye beans, season with salt and pepper, and serve topped with a fried egg if desired.

Yellow Eye Bean Curry

A flavorful curry made with yellow eye beans simmered in coconut milk and spices, served over brown rice.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 tablespoon ginger, grated
  • Salt to taste
  • Cooked brown rice for serving
Instructions
  1. 1. In a pot, sauté onion and garlic until fragrant, then add ginger and curry powder.
  2. 2. Stir in coconut milk and cooked yellow eye beans, simmering for 15 minutes.
  3. 3. Serve the curry over cooked brown rice.

Yellow Eye Bean and Kale Stir-Fry

A quick and nutritious stir-fry featuring yellow eye beans and kale, perfect for a healthy weeknight meal.

Ingredients
  • 1 cup cooked yellow eye beans
  • 2 cups kale, chopped
  • 1 bell pepper, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté garlic and bell pepper until softened.
  2. 2. Add chopped kale and cooked yellow eye beans, stirring until kale is wilted.
  3. 3. Drizzle with soy sauce, toss to combine, and garnish with sesame seeds before serving.

Yellow Eye Bean and Zucchini Fritters

Crispy fritters made with yellow eye beans and zucchini, perfect as a snack or appetizer.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 medium zucchini, grated
  • 1/4 cup flour
  • 1 egg
  • 1/4 teaspoon baking powder
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash yellow eye beans and mix in grated zucchini, flour, egg, baking powder, salt, and pepper.
  2. 2. Heat olive oil in a skillet and drop spoonfuls of the mixture to form fritters.
  3. 3. Cook until golden brown on both sides, then drain on paper towels before serving.

Frequently Asked Questions (FAQ)

What are yellow-eye beans?

Yellow-eye beans are a type of common bean known for their yellow color and creamy texture, often used in soups and stews.

How do I cook yellow-eye beans?

Soak the beans overnight, then boil them in fresh water for about 1-1.5 hours until tender.

Are yellow-eye beans healthy?

Yes, they are high in protein, fiber, and essential nutrients, making them a healthy addition to a balanced diet.

Can yellow-eye beans be eaten raw?

No, they should be cooked thoroughly to eliminate toxins present in raw beans.

How can I store yellow-eye beans?

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

What dishes can I make with yellow-eye beans?

They can be used in soups, stews, salads, and as a side dish, often paired with spices and vegetables.

Do yellow-eye beans have a high glycemic index?

No, they have a low glycemic index, making them suitable for blood sugar management.

Are there any allergens associated with yellow-eye beans?

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

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