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Yellow Eye Beans
Legumes
Nutri-ScoreA

Yellow Eye Beans

Phaseolus vulgaris

Clinical Encyclopedia

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

Yellow Eye Beans provides 337 kcal, 21.5g 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.

Yellow eye beans are a type of dry legume known for their creamy texture and nutty flavor. They are rich in protein, fiber, and essential nutrients, making them a healthy addition to various dishes.

Also known as:
Yellow Eye PeasYellow Beans
Scientific NamePhaseolus vulgaris
Region of OriginNorth America
Popular Comparisons:
Yellow Eye BeansYellow Eye BeansVSAcutifolius BeanAcutifolius BeanYellow Eye BeansYellow Eye BeansVSAdzuki BeanAdzuki BeanYellow Eye BeansYellow Eye BeansVSAdzuki BeansAdzuki BeansYellow Eye BeansYellow Eye BeansVSRed Adzuki BeansRed Adzuki BeansYellow Eye BeansYellow Eye BeansVSAnasazi BeanAnasazi BeanYellow Eye BeansYellow Eye BeansVSAnasazi BeansAnasazi BeansYellow Eye BeansYellow Eye BeansVSAppaloosa BeanAppaloosa BeanYellow Eye BeansYellow Eye BeansVSBaby Lima BeanBaby Lima BeanYellow Eye BeansYellow Eye BeansVSBambara GroundnutBambara GroundnutYellow Eye BeansYellow Eye BeansVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories337 kcal
Water
10%
Fiber25.3g
Total82.6g
Protein
21.5g(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%)
Potassium1200 mg (34%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, yellow eye beans support muscle growth and repair, making them an excellent choice for vegetarians and vegans.
✓Rich in dietary fiber, they promote digestive health and help maintain stable blood sugar levels.
✓Packed with essential vitamins and minerals, including iron and magnesium, they contribute to overall health and well-being.
✓Low in fat and calories, they are a heart-healthy food that can aid in weight management.

Possible Risks & Side Effects

!Consuming raw or undercooked beans can lead to food poisoning due to the presence of lectins, which are toxic in high amounts.
!Some individuals may experience digestive discomfort or gas when consuming legumes, especially if they are not accustomed to a high-fiber diet.

How to Prepare & Consume

Soak the beans overnight to reduce cooking time and improve digestibility. Cook thoroughly to eliminate any harmful substances.

Smart Selection & Storage

How to Select

Choose beans that are uniform in color and free from cracks or blemishes. Fresh beans should feel firm and not have any signs of moisture.

How to Store

Store dried beans in a cool, dark place in an airtight container to prevent moisture and pests.

Myths vs Realities

MythBeans cause weight gain.
RealityBeans are low in calories and high in fiber, which can actually aid in weight loss.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; yellow eye beans are particularly high in protein and fiber.
MythYou can't eat beans if you have digestive issues.
RealityWhile some may experience discomfort, properly prepared beans can be a healthy part of a balanced diet.

Healthy Recipes

Yellow Eye Bean Salad with Avocado and Lime

A refreshing salad combining creamy avocado and zesty lime with protein-packed yellow eye beans, perfect for a light lunch or side dish.

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

Spicy Yellow Eye Bean and Quinoa Bowl

A hearty bowl featuring spicy yellow eye beans and nutritious 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 kernels
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • Salt to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add the yellow eye beans, chili powder, and salt, cooking until heated through.
  2. 2. In a bowl, layer the cooked quinoa, spicy yellow eye beans, bell peppers, and corn.
  3. 3. Serve warm and enjoy!

Yellow Eye Bean Hummus

A creamy and nutritious twist on traditional hummus made with yellow eye beans, perfect for dipping or spreading.

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

Yellow Eye Bean and Spinach Stew

A comforting stew packed with protein-rich yellow eye beans and nutrient-dense spinach, perfect for a cozy dinner.

Ingredients
  • 1 cup cooked yellow eye beans
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 can diced tomatoes
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add the diced tomatoes, cooked yellow eye beans, cumin, salt, and pepper, simmering for 10 minutes.
  3. 3. Stir in the fresh spinach and cook until wilted before serving.

Yellow Eye Bean Tacos with Mango Salsa

Delicious tacos filled with seasoned yellow eye beans and topped with a refreshing mango salsa for a burst of flavor.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 teaspoon taco seasoning
  • 4 corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
Instructions
  1. 1. In a skillet, heat the cooked yellow eye beans with taco seasoning until warmed through.
  2. 2. In a bowl, combine mango, red onion, jalapeño, and lime juice to make the 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 vibrant bowl filled with roasted vegetables and protein-rich yellow eye beans, drizzled with a balsamic glaze.

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

Yellow Eye Bean Curry

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

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

Yellow Eye Bean and Kale Stir-Fry

A quick and nutritious stir-fry featuring yellow eye beans and kale, tossed in a savory soy sauce.

Ingredients
  • 1 cup cooked yellow eye beans
  • 2 cups kale, chopped
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add bell pepper, cooking until tender.
  2. 2. Add kale and yellow eye beans, stirring until kale is wilted.
  3. 3. Pour in soy sauce and ginger, tossing to combine before serving.

Yellow Eye Bean and Sweet Potato Hash

A hearty breakfast hash made with yellow eye beans and sweet potatoes, seasoned with herbs for a nutritious start to your day.

Ingredients
  • 1 cup cooked yellow eye beans
  • 1 large sweet potato, diced
  • 1 onion, chopped
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a skillet, heat olive oil and add diced sweet potato, cooking until tender.
  2. 2. Add onion, cooked yellow eye beans, paprika, salt, and pepper, stirring until heated through.
  3. 3. Serve warm as a delicious breakfast or brunch option.

Yellow Eye Bean and Cabbage Slaw

A crunchy and colorful slaw made with yellow eye beans and cabbage, dressed in a light vinaigrette for a healthy side dish.

Ingredients
  • 1 cup cooked yellow eye beans
  • 2 cups green cabbage, shredded
  • 1 carrot, grated
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the yellow eye beans, cabbage, and grated carrot.
  2. 2. In a small bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the slaw and toss to combine before serving.

Frequently Asked Questions (FAQ)

How do I cook yellow eye beans?

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

Are yellow eye beans gluten-free?

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

Can I eat yellow eye beans raw?

No, yellow eye beans should be cooked to eliminate toxins and improve digestibility.

How can I store dried yellow eye beans?

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

What are the health benefits of yellow eye beans?

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

How long do cooked yellow eye beans last in the fridge?

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

Can yellow eye beans help with weight loss?

Yes, their high fiber content can promote satiety and help control appetite.

Are there any side effects of eating yellow eye beans?

Some individuals may experience gas or bloating; gradual introduction into the diet can help mitigate this.

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