Navy Pea Bean
Phaseolus vulgarisClinical Encyclopedia
Navy pea beans are small, oval-shaped legumes that are rich in protein and fiber, making them an excellent addition to a balanced diet. They are known for their mild flavor and creamy texture when cooked.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak overnight before cooking to reduce cooking time and enhance digestibility. They can be boiled, added to soups, or mashed for spreads.
Smart Selection & Storage
Choose beans that are uniform in color and free from cracks or blemishes. Fresh beans should feel firm to the touch.
Store dried navy beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to a week.
Myths vs Realities
MythEating beans will make you gassy.+
MythBeans are not a complete protein.+
MythAll beans are the same nutritionally.+
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 diced cucumber
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked navy beans, quinoa, cucumber, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Navy Bean and Spinach Soup
A hearty and nutritious soup featuring navy beans and fresh spinach, perfect for a cozy meal.
- 1 cup dried navy beans, soaked overnight
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté the onion and garlic until translucent.
- 2. Add the soaked navy beans, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat and simmer for about 1 hour, then stir in the spinach and cook for an additional 5 minutes before serving.
Navy Bean Burgers
Delicious and protein-packed navy bean burgers that are perfect for grilling or pan-frying.
- 1 can navy beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mash the navy beans with a fork until mostly smooth.
- 2. Mix in the breadcrumbs, onion, bell pepper, soy sauce, garlic powder, cumin, salt, and pepper until well combined.
- 3. Form the mixture into patties and cook on a skillet over medium heat for about 5 minutes on each side until golden brown.
Navy Bean and Sweet Potato Hash
A colorful and nutritious hash made with navy beans, sweet potatoes, and spices, perfect for breakfast or brunch.
- 1 cup cooked navy beans
- 2 medium sweet potatoes, diced
- 1 bell pepper, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a large skillet, heat olive oil over medium heat and add the sweet potatoes, cooking until they begin to soften.
- 2. Add the onion and bell pepper, cooking until all vegetables are tender.
- 3. Stir in the navy beans, paprika, salt, and pepper, and cook for an additional 5 minutes before serving.
Navy Bean and Avocado Toast
A nutritious twist on classic avocado toast, topped with creamy avocado and seasoned navy beans.
- 1 cup cooked navy beans
- 2 ripe avocados
- 4 slices whole-grain bread
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread slices until golden brown.
- 2. In a bowl, mash the avocados with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast and top with cooked navy beans and a sprinkle of red pepper flakes.
Navy Bean Chili
A hearty and spicy chili made with navy beans, tomatoes, and a blend of spices, perfect for a filling meal.
- 1 can navy beans, drained and rinsed
- 1 can diced tomatoes
- 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 pot, sauté the onion and garlic until translucent.
- 2. Add the diced tomatoes, navy beans, chili powder, cumin, salt, pepper, and vegetable broth.
- 3. Simmer for 30 minutes, stirring occasionally, and serve hot.
Navy Bean and Roasted Vegetable Bowl
A nourishing bowl filled with roasted vegetables and navy beans, drizzled with a tahini dressing.
- 1 cup cooked navy beans
- 2 cups mixed vegetables (zucchini, bell peppers, carrots)
- 2 tablespoons olive oil
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss the mixed vegetables with olive oil, salt, and pepper.
- 2. Spread the vegetables on a baking sheet and roast for 20-25 minutes until tender.
- 3. In a bowl, combine the roasted vegetables, navy beans, tahini, and lemon juice, and serve warm.
Navy Bean and Cabbage Stir-Fry
A quick and healthy stir-fry featuring navy beans and cabbage, seasoned with soy sauce and ginger.
- 1 cup cooked navy beans
- 4 cups shredded cabbage
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons soy sauce
- Salt and pepper to taste
- 1. Heat olive oil in a large skillet over medium heat and sauté garlic and ginger until fragrant.
- 2. Add the shredded cabbage and cook until wilted.
- 3. Stir in the navy beans and soy sauce, cooking for an additional 5 minutes before serving.
Navy Bean and Berry Smoothie
A nutritious smoothie packed with navy beans, berries, and spinach, perfect for a healthy breakfast or snack.
- 1/2 cup cooked navy beans
- 1 cup mixed berries (fresh or frozen)
- 1 banana
- 1 cup spinach
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine the navy beans, mixed berries, banana, spinach, almond milk, and honey.
- 2. Blend until smooth and creamy, then serve immediately.
Navy Bean and Feta Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of navy beans, feta cheese, and herbs, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked navy beans
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and arrange the halved bell peppers in a baking dish.
- 2. In a bowl, mix the navy beans, feta, parsley, olive oil, salt, and pepper.
- 3. Stuff the mixture into the bell peppers and bake for 25-30 minutes until the peppers are tender.
Frequently Asked Questions (FAQ)
What are navy pea beans?
Navy pea beans are small, white legumes that are commonly used in soups, stews, and baked dishes.
How do I cook navy pea beans?
Soak them overnight, then boil for 1-1.5 hours until tender.
Are navy pea beans healthy?
Yes, they are high in protein, fiber, and essential nutrients, making them a healthy food choice.
Can I eat navy pea beans raw?
No, they should be cooked to eliminate toxins and improve digestibility.
How can I store navy pea beans?
Store dried beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to a week.
What dishes can I make with navy pea beans?
They can be used in soups, salads, casseroles, and even as a meat substitute in various recipes.
Do navy pea beans have gluten?
No, navy pea beans are gluten-free and safe for those with gluten intolerance.
How do navy pea beans compare to other beans?
They are similar in nutritional value to other beans but have a milder flavor and creamier texture.