Navy Beans
Phaseolus vulgarisClinical Encyclopedia
Navy beans are small, oval-shaped white beans that are high in protein and fiber, making them a nutritious addition to various dishes. They are known for their mild flavor and ability to absorb seasonings well.
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 navy beans overnight before cooking to reduce cooking time and improve digestibility. They can be boiled, added to soups, or mashed for spreads.
Smart Selection & Storage
Choose dry navy beans that are uniform in color and free from cracks or blemishes. Avoid beans with a musty smell.
Store in a cool, dry place in an airtight container. Properly stored beans can last for years.
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, hence their name."
Myths vs Realities
Healthy Recipes
Navy Bean and Quinoa Salad
A refreshing salad combining protein-rich navy beans and quinoa, tossed with fresh vegetables and a zesty lemon dressing.
- 1 cup cooked navy beans
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked navy beans and quinoa.
- 2. Add the cherry tomatoes, cucumber, red onion, and parsley.
- 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.
Spicy Navy Bean Chili
A hearty and spicy chili packed with navy beans, vegetables, and spices, perfect for a cozy dinner.
- 2 cups cooked navy beans
- 1 can diced tomatoes
- 1 bell pepper, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 2 cups vegetable broth
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add bell pepper, chili powder, cumin, and cook for 2 minutes.
- 3. Stir in navy beans, diced tomatoes, vegetable broth, salt, and pepper, then simmer for 30 minutes.
Navy Bean Hummus
A creamy and nutritious twist on traditional hummus, using navy beans for a unique flavor and texture.
- 1 can navy beans, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- 1 tablespoon lemon juice
- Salt to taste
- Water as needed
- 1. In a food processor, combine navy beans, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita.
Navy Bean and Spinach Soup
A nourishing soup featuring navy beans and fresh spinach, perfect for a light yet filling meal.
- 2 cups 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. In a pot, sauté onion and garlic until soft.
- 2. Add vegetable broth, navy beans, thyme, salt, and pepper, and bring to a boil.
- 3. Stir in spinach and simmer for an additional 5 minutes before serving.
Navy Bean and Sweet Potato Tacos
Delicious tacos filled with spiced navy beans and roasted sweet potatoes, topped with avocado and cilantro.
- 1 cup cooked navy beans
- 1 medium sweet potato, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Corn tortillas
- 1 avocado, sliced
- Fresh cilantro for garnish
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C) and roast sweet potatoes with cumin, paprika, salt, and pepper for 25 minutes.
- 2. Warm corn tortillas in a skillet.
- 3. Fill tortillas with roasted sweet potatoes and navy beans, and top with avocado and cilantro.
Navy Bean and Vegetable Stir-Fry
A colorful stir-fry featuring navy beans and a variety of vegetables, tossed in a savory sauce for a quick meal.
- 1 cup cooked navy beans
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil over medium heat and add ginger.
- 2. Add bell pepper, broccoli, and carrot, and stir-fry for 5 minutes.
- 3. Stir in navy beans and soy sauce, cooking for an additional 2 minutes, then garnish with sesame seeds.
Navy Bean Stuffed Bell Peppers
Bell peppers stuffed with a savory mixture of navy beans, rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked navy beans
- 1 cup cooked brown rice
- 1 can diced tomatoes
- 1 teaspoon oregano
- Salt and pepper to taste
- 1 cup shredded cheese (optional)
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix navy beans, brown rice, diced tomatoes, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 30 minutes.
Navy Bean and Avocado Toast
A simple yet delicious toast topped with creamy avocado and seasoned navy beans, perfect for breakfast or a snack.
- 2 slices whole-grain bread
- 1 cup cooked navy beans
- 1 avocado
- 1 tablespoon lime juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread slices until golden.
- 2. In a bowl, mash avocado with lime juice, salt, and pepper.
- 3. Spread the avocado on toast, top with navy beans, and sprinkle with red pepper flakes.
Navy Bean and Carrot Fritters
Crispy fritters made with navy beans and grated carrots, served with a tangy yogurt dip.
- 1 cup cooked navy beans
- 1 cup grated carrots
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1/2 cup Greek yogurt for dipping
- 1. In a bowl, mash navy beans and mix with grated carrots, flour, egg, cumin, salt, and pepper.
- 2. Form small patties and heat olive oil in a skillet over medium heat.
- 3. Fry fritters until golden brown on both sides, and serve with Greek yogurt.
Navy Bean and Kale Salad
A nutrient-dense salad featuring navy beans and kale, tossed with a tangy vinaigrette for a satisfying meal.
- 2 cups cooked navy beans
- 2 cups kale, chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup walnuts, chopped
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine navy beans, kale, red onion, and walnuts.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad and toss to combine.
Frequently Asked Questions (FAQ)
How should I store dry navy beans?
Store dry navy beans in a cool, dry place in an airtight container to maintain freshness.
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free and safe for those with gluten intolerance.
How long do cooked navy beans last in the fridge?
Cooked navy beans can last in the refrigerator for about 3-5 days when stored in an airtight container.
Can I eat navy beans raw?
No, raw navy beans contain toxins that can be harmful; they must be cooked thoroughly before consumption.
What are the health benefits of navy beans?
Navy beans are high in fiber, protein, and essential nutrients, which can aid in digestion, weight management, and heart health.
How do I cook navy beans?
Soak the beans overnight, then boil them in fresh water for about 1-1.5 hours until tender.
Can navy beans help with weight loss?
Yes, their high fiber content can promote satiety and help control appetite.
Are navy beans high in carbohydrates?
Yes, navy beans are high in carbohydrates, but they are complex carbs that provide sustained energy.