Navy Beans
Phaseolus vulgarisClinical Encyclopedia
Navy beans are small, oval-shaped white beans that are known for their mild flavor and creamy texture. They are a rich source of protein, fiber, and essential nutrients.
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 overnight and cook until tender. They can be used in soups, stews, and salads.
Smart Selection & Storage
Choose beans that are uniform in color and free from blemishes or cracks.
Store in a cool, dry place in an airtight container to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Flavonoids have antioxidant properties that can help reduce inflammation.
"Navy beans were a staple food for sailors, 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
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked navy beans, quinoa, cherry tomatoes, cucumber, 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 and toss gently to combine. Serve chilled.
Creamy Navy Bean Soup
A hearty and creamy soup made with navy beans, carrots, and celery, perfect for a comforting meal.
- 2 cups cooked navy beans
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1/2 cup coconut milk
- 1. In a large pot, sauté the onion, carrots, and celery until softened.
- 2. Add the cooked navy beans, vegetable broth, thyme, salt, and pepper. Bring to a boil.
- 3. Reduce heat and stir in the coconut milk. Simmer for 10 minutes before serving.
Navy Bean and Spinach Stew
A nutritious stew featuring navy beans and spinach, simmered with aromatic spices for a flavorful dish.
- 2 cups cooked navy beans
- 4 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 4 cups vegetable broth
- Salt and pepper to taste
- 1. In a large pot, sauté the onion and garlic until fragrant.
- 2. Add the cooked navy beans, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil.
- 3. Stir in the spinach and simmer for an additional 5 minutes before serving.
Navy Bean Tacos with Avocado Salsa
Delicious tacos filled with seasoned navy beans and topped with a fresh avocado salsa for a healthy twist.
- 1 cup cooked navy beans
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 8 corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a skillet, heat the cooked navy beans with chili powder, cumin, and salt until warmed through.
- 2. In a bowl, combine avocado, tomatoes, cilantro, lime juice, and salt to make the salsa.
- 3. Serve the seasoned navy beans in corn tortillas topped with avocado salsa.
Navy Bean and Sweet Potato Hash
A vibrant hash featuring navy beans and sweet potatoes, sautéed with bell peppers and spices for a filling breakfast.
- 1 cup cooked navy beans
- 1 large sweet potato, diced
- 1 bell pepper, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté the onion and bell pepper until soft.
- 2. Add the diced sweet potato and cook until tender, about 10 minutes.
- 3. Stir in the cooked navy beans, paprika, salt, and pepper, and cook for an additional 5 minutes before serving.
Navy Bean Burgers
Savory navy bean burgers packed with flavor, served on whole-grain buns with fresh toppings.
- 2 cups cooked navy beans
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 1 garlic clove, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- Whole-grain buns
- Lettuce and tomato for serving
- 1. In a bowl, mash the cooked navy beans and mix in breadcrumbs, onion, garlic, cumin, salt, and pepper.
- 2. Form the mixture into patties and cook on a skillet over medium heat until golden brown on both sides.
- 3. Serve on whole-grain buns with lettuce and tomato.
Navy Bean and Kale Salad
A nutrient-dense salad featuring navy beans and kale, tossed with a tangy vinaigrette for a satisfying meal.
- 1 cup cooked navy beans
- 4 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 the chopped kale, cooked navy beans, red onion, and walnuts.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss to combine. Serve immediately.
Navy Bean Chili
A hearty chili made with navy beans, tomatoes, and spices, perfect for a cozy night in.
- 2 cups cooked navy beans
- 1 can diced tomatoes
- 1 onion, chopped
- 2 garlic cloves, 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 soft.
- 2. Add the diced tomatoes, cooked navy beans, vegetable broth, chili powder, cumin, salt, and pepper. Bring to a boil.
- 3. Reduce heat and simmer for 20 minutes before serving.
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
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 carrot, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons tahini
- Juice of 1 lemon
- 1. Preheat the oven to 400°F (200°C). Toss the diced vegetables with olive oil, salt, and pepper, and roast for 20 minutes.
- 2. In a bowl, whisk together tahini and lemon juice.
- 3. Serve the roasted vegetables over cooked navy beans and drizzle with tahini dressing.
Navy Bean and Corn Fritters
Crispy fritters made with navy beans and sweet corn, perfect as a snack or appetizer.
- 1 cup cooked navy beans
- 1 cup corn kernels
- 1/2 cup flour
- 1 egg
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Oil for frying
- 1. In a bowl, mash the navy beans and mix in corn, flour, egg, green onions, salt, and pepper.
- 2. Heat oil in a skillet and drop spoonfuls of the mixture to form fritters.
- 3. Fry until golden brown on both sides and serve warm.
Frequently Asked Questions (FAQ)
Are navy beans gluten-free?
Yes, navy beans are naturally gluten-free.
How can I cook navy beans?
Soak them overnight, then boil for about 1-1.5 hours until tender.
What are the health benefits of navy beans?
They are high in fiber and protein, which can aid in digestion and weight management.
Can I eat navy beans raw?
No, raw navy beans contain toxins and should be cooked before consumption.
How should I store navy beans?
Store dried navy beans in a cool, dry place in an airtight container.
Are navy beans good for diabetics?
Yes, they have a low glycemic index and can help regulate blood sugar levels.
Can navy beans help with weight loss?
Yes, their high fiber content can promote satiety and reduce overall calorie intake.
What dishes can I make with navy beans?
They can be used in soups, stews, salads, and baked dishes.