Navy Beans
Phaseolus vulgarisClinical Encyclopedia
Navy beans are small, oval-shaped white beans that are rich in protein and fiber, making them an excellent addition to a balanced diet. They are commonly used in soups, stews, and baked dishes.
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
Rinse canned navy beans under cold water before use to reduce sodium content. They can be added directly to soups, salads, or blended into dips.
Smart Selection & Storage
Choose cans that are free from dents or bulges and check the expiration date for freshness.
Store unopened cans in a cool, dry place. After opening, transfer beans to an airtight container and refrigerate for up to 3 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Flavonoids in navy beans have antioxidant properties that help reduce oxidative stress.
"Navy beans were a staple food for sailors in the U.S. Navy, which is how they got their name."
Myths vs Realities
Healthy Recipes
Navy Bean and Quinoa Salad
A refreshing salad packed with protein and fiber, combining navy beans with quinoa, fresh vegetables, and a zesty lemon dressing.
- 1 cup cooked navy beans
- 1 cup cooked quinoa
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/4 cup chopped red onion
- 1/4 cup fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked navy beans, quinoa, cucumber, cherry tomatoes, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spicy Navy Bean Chili
A hearty and spicy chili made with navy beans, tomatoes, and a blend of spices, perfect for a comforting meal.
- 2 cups cooked navy beans
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 tablespoons chili powder
- 1 teaspoon cumin
- Salt to taste
- 1 tablespoon olive oil
- 1. In a large pot, heat olive oil over medium heat and sauté onion, garlic, and bell pepper until soft.
- 2. Add the chili powder, cumin, and salt, stirring for 1 minute.
- 3. Stir in the diced tomatoes and navy beans, simmer for 20 minutes, and serve hot.
Navy Bean Hummus
A creamy and nutritious twist on traditional hummus, using navy beans for a unique flavor and added protein.
- 1 can navy beans, drained and rinsed
- 1/4 cup tahini
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 garlic clove
- Salt to taste
- Water as needed
- 1. In a food processor, combine navy beans, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole grain pita chips.
Navy Bean and Spinach Soup
A nourishing soup featuring navy beans and fresh spinach, perfect for a light yet filling meal.
- 1 cup cooked navy 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 tablespoon olive oil
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add vegetable broth, navy beans, thyme, salt, and pepper, bringing to a boil.
- 3. Stir in spinach, simmer for 5 minutes, and serve warm.
Navy Bean Tacos
Delicious and healthy tacos filled with spiced navy beans, topped with fresh salsa and avocado.
- 1 cup cooked navy beans
- 1 teaspoon taco seasoning
- 4 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- Fresh cilantro for garnish
- 1. In a skillet, heat navy beans with taco seasoning until warmed through.
- 2. Warm corn tortillas in a separate pan.
- 3. Assemble tacos by filling tortillas with navy beans, topping with salsa, avocado, and cilantro.
Navy Bean and Sweet Potato Mash
A nutritious mash combining creamy navy beans and sweet potatoes, perfect as a side dish or a base for proteins.
- 1 cup cooked navy beans
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 teaspoon nutmeg
- 1. Boil sweet potatoes until tender, then drain and return to pot.
- 2. Add navy beans, olive oil, salt, pepper, and nutmeg, mashing until smooth.
- 3. Serve warm as a side dish.
Navy Bean and Vegetable Stir-Fry
A colorful stir-fry featuring navy beans and a variety of vegetables, tossed in a light soy sauce for a quick and healthy meal.
- 1 cup cooked navy beans
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 garlic clove, minced
- 1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
- 2. Add mixed vegetables and stir-fry until tender-crisp.
- 3. Stir in navy beans and soy sauce, cooking for an additional 2 minutes, then serve.
Navy Bean and Roasted Red Pepper Dip
A flavorful dip made with navy beans and roasted red peppers, perfect for parties or as a healthy snack.
- 1 can navy beans, drained and rinsed
- 1 cup roasted red peppers
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a food processor, combine navy beans, roasted red peppers, olive oil, lemon juice, salt, and pepper.
- 2. Blend until smooth, adjusting seasoning as needed.
- 3. Serve with whole grain crackers or fresh veggies.
Navy Bean Breakfast Bowl
A hearty breakfast bowl featuring navy beans, avocado, and poached eggs, providing a great start to your day.
- 1 cup cooked navy beans
- 1 avocado, sliced
- 2 eggs
- 1 cup spinach
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a skillet, heat olive oil and sauté spinach until wilted.
- 2. Poach eggs in simmering water until desired doneness.
- 3. In a bowl, layer navy beans, sautéed spinach, avocado, and top with poached eggs, seasoning with salt and pepper.
Navy Bean and Kale Salad
A nutrient-dense salad featuring navy beans, kale, and a tangy vinaigrette, perfect for a light lunch or dinner.
- 1 cup cooked navy beans
- 2 cups chopped kale
- 1/4 cup grated carrots
- 1/4 cup chopped walnuts
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine navy beans, kale, carrots, and walnuts.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle dressing over salad, toss well, and serve immediately.
Frequently Asked Questions (FAQ)
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free and safe for those with gluten intolerance.
How can I reduce gas from eating beans?
Soaking beans before cooking and gradually increasing your intake can help reduce gas.
Can I eat navy beans every day?
Yes, incorporating navy beans into your daily diet can provide numerous health benefits.
What nutrients are in navy beans?
Navy beans are rich in protein, fiber, vitamins, and minerals, including folate, iron, and magnesium.
How should I store canned navy beans?
Store unopened cans in a cool, dry place. Once opened, transfer beans to an airtight container and refrigerate.
Can navy beans help with weight loss?
Yes, their high fiber content can promote feelings of fullness, aiding in weight management.
What is the glycemic index of navy beans?
Navy beans have a low glycemic index of 31, making them suitable for blood sugar control.
Are canned navy beans as nutritious as dried beans?
Canned navy beans are nutritious and convenient, though they may contain added sodium.