Navy Bean
Description
The navy bean, also known as the haricot, pearl haricot bean, Boston bean, white pea bean, or pea bean, is a small, oval-shaped, white legume that is widely used in cooking around the globe. It is popular for its mild flavor and creamy texture, making it a versatile ingredient in an array of dishes. Navy beans are a staple in both American and European cuisines and have been incorporated into various traditional recipes.
Common uses
Navy beans are commonly used in soups, stews, salads, and as a side dish. They are also often baked or puréed into spreads and dips. In many cultures, navy beans are used to prepare traditional dishes, such as Boston baked beans in the United States and the French dish cassoulet.
Nutritional value
Calories
A 1/2 cup (about 130g) serving of cooked navy beans contains approximately 130 calories (544 kJ).
Protein
That same serving size offers about 8 grams (0.28 oz) of protein, making navy beans a good plant-based protein source.
Fat
Navy beans are low in fat, with a 1/2 cup serving containing less than 1 gram (0.035 oz) of fat.
Carbohydrates
Carbohydrates in navy beans amount to about 24 grams (0.85 oz) per 1/2 cup serving, most of which are complex carbs and dietary fiber.
Vitamins
Navy beans are rich in B-vitamins, particularly folate, thiamin (B1), and riboflavin (B2).
Minerals
They are also a good source of minerals like iron, magnesium, potassium, and zinc.
Health benefits
Regular consumption of navy beans may support heart health, help regulate blood sugar levels, and contribute to digestive health due to their high fiber content. The protein and iron in navy beans also make them an important part of a vegetarian or vegan diet.
Potential risks
For some individuals, navy beans may cause gastrointestinal discomfort due to their high fiber and complex carbohydrate content. Additionally, those with specific bean allergies or sensitivities should avoid navy beans.
Common recipes
Navy beans are used in classic recipes like baked beans, bean soup, and chili. They are also featured in salads, bean patties, and as a meat substitute in vegetarian dishes.
Cooking methods
Common cooking methods include boiling, slow cooking, and baking. It's important to soak dried navy beans before cooking to reduce cooking time and improve digestibility.
Pairing with other ingredients
Navy beans pair well with flavors such as garlic, rosemary, thyme, and smoked meats. They also complement grains like rice, barley, and quinoa.
Summary
Navy beans are a nutritious and adaptable food ingredient, highly regarded in many cuisines for their versatility and health benefits. Whether incorporated into a hearty stew or served as a simple side dish, navy beans provide a delicious way to enhance a meal with additional protein and fiber.