The navy bean, haricot, pearl haricot bean, Boston bean, white pea bean, or pea bean is a variety of the common bean (Phaseolus vulgaris) native to the Americas, where it was first domesticated.^[rx] It is a dry white bean that is smaller than many other types of white beans, and has an oval, slightly flattened shape.^[rx] It features in such dishes as baked beans,^[rx] various soups such as Senate bean soup,^[rx] and even pies. The green bean plants^[rx] that produce navy beans may be either of the bush type or vining type, depending on which cultivar they are.^[rx] Other white beans include cannellini, “Great Northern”, the lima beans known as “butter beans”, and the runner bean.

Navy beans are small-sized legumes with a pale ivory or white color. The beans, named for the maritime service branch, have been a staple food in the US Navy for over 200 years, though they have various other names, including Boston beans, Yankee beans, haricots, or pea beans.

Navy beans scientifically known as Phaseolus vulgaris, is a large and annual vegetable that belongs to the family pea and is inherent to South and Central America. Few species are inherent to North America. The beans have trifoliate leaves having ovate to ovate-orbicular leaflets and bilateral symmetrical pea-shaped flowers that grow in clusters from leaf axils. Later on, the flowers turn into elongate pods which comprises of seeds and the color of the seeds varies somewhat. Flowers are usually red, pink, yellow, or white and pods are yellow, purple, or green in color. Other common names for navy beans are Borletti Bean, Climbing Bean, Bush Bean, Common Bean, Dwarf Bean, Dry Bean, French Bean, Flageolet Bean, Field Bean, Garden Bean, Haricot, Green Bean, Haricot Bean, Mange-Tout, Kidney Bean, Navy Bean, Pole Bean, Pea Bean, Popping Bean, Pop Bean, Rose Family Dry Bean, and Snap Bean.

History

Navy beans are also referred to as common beans and are originated in Peru which was then spread throughout Central and South America with the migration of Indian trades. It was introduced in the 15^th century in Europe by Spanish explorers that return their voyages to New World. The explorers of Portuguese and Spanish introduced it to Asia and Africa. Being a cheap form of protein, it is widely known in many cultures of the world. In the early 20^th century, it was a primary food of the United States and got its current name. Presently, India, Indonesia, China, the United States, and Brazil are known as the largest commercial producers of navy beans.

Plant

This herbaceous plant is an annual, climbing, or suberect bush that measures about 2-3 m high. Stems are long, pubescent and 2-3 m long. Propagation is done by seed.

Leaves

It has trifoliolate and alternate leaves. It has 4-9 cm long petiole and leaflets of 4-16 cm long, 2.5-11 cm broad which is broadly ovate to rhombic in shape. Petiolule are 1.5-2.5 mm long and stipules, deltoid are about 2-4 mm long.

Flower

An inflorescence is 1 to 3 flowered. It has ovate and persistent bracteoles. The plant possesses bisexual and papilionaceous flower which has cup-shaped calyx having a tube of 2 to 3 mm long. The corolla is yellow, white, pale pink to purple, glabrous, and 9 to 12 mm long. It has obovate wings spirally curved and is about 10 to 12 mm long.

Fruit and seeds

Fruit measures about 1-2.5 cm wide and 8-20 cm long. Fruits are legumes of linear to oblong shape in yellow, green, black, white, pink, purple in color. It is slightly curved to broadly undulating with glabrous and turgid beaked. It contains about 4 to 10 seeds of white color. Seeds are kidney-shaped, ensiform, oblong of 1-2 × 0.5-1.3 cm in size.

Health Benefits of Navy beans

Navy beans have ample amounts of cholesterol?-lowering fiber in comparison to other beans. Due to the high content of fiber, it prevents the chances of an increase in blood sugar level which is an ideal choice for insulin? resistance, diabetic, and hypoglycemia? patients. Navy beans if consumed with brown rice provide a high quality of protein. The beans are also an excellent source of manganese, folate, vitamin B1, protein along with the minerals such as iron, magnesium, copper, and phosphorus.

1. Improve cognition

Folate is a vital nutrient that prevents anemia? and neural tube defects that affects the nervous system. The deficiency of folate is associated with the rise in homocysteine levels that leads to neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease. Navy beans have Vitamin B that enhances certain neurotransmitters for enhancement of cognition and memory.

2. Healthy heart

Navy beans have folate and magnesium that protect and make the heart strong. The lower level of homocysteine leads to heart disease. Magnesium reduces the stress and tension in blood vessels that lowers the blood pressure that helps to prevent strokes and heart attacks.

3. Prevent insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes?

The foods rich in fiber content has a great impact on insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes? as it helps to stabilize the level of blood sugar and promote the nutrient absorption from the gut. A healthy level of insulin and glucose lowers the chances of getting diabetes.

4. Digestive health

Navy beans are a great source of fiber that is essential for the maintenance of gastrointestinal health. It adds bulk to stool and prevents the chances of diarrhea? and constipation?. In addition, it normalizes bowel movements with the stimulation of peristaltic motion. A diet rich in fiber cleanses the intestines and prevents the chances of getting gastrointestinal problems such as gastric ulcers and colon cancer.

5. Prevent oxidative stress

Manganese is the main cofactor of antioxidant enzymes that assist in the prevention of impact caused by free radicals. It reduces the chances of chronic? illness and cancer. It stimulates the flow of blood and joint mobility.

6. High protein content

Navy beans have a high content of protein that is vital for the growth of new tissues, cells, bones, muscles, blood vessels as well as other parts of the body. It is required for the normal development and for the repairment of damaged areas as well as speeding up the healing process. It is a great source of protein for vegetarians.

7. Circulation of blood

The proper flow of blood is essential for the oxygenation of organs and overall function of the body. Iron is a vital component for red blood cells without which the circulation suffers and makes prone to weakness?, anemia?, fatigue?, bone mineral loss, and poor circulation. Copper is essential for hemoglobin? synthesis. With the requirement of iron, copper is equally essential for making iron provide its benefits.

8. Skin health

It is a great source of copper that acts as an antioxidant which is required for the maintenance of healthy skin. It provides glowing and healthy skin. It should not be consumed raw. Soak these beans for about 8 to 9 hours before cooking because it makes the cooking process faster as well as easier and also assists in the digestion process.

9. Lose weight

Navy beans are an ideal choice for those who want to lose extra pounds without getting a deficiency in major nutrients. It has a low content of calories and is fat-free. It has various complex carbs that prevent the body from obtaining unnecessary weight.

Recipe of Navy Bean

Here is a look at how to mix navy beans with only a few simple ingredients to make an extremely satisfying, nutrient-dense meal that is free from gluten, dairy, and excess carbs:

1. Lime-Marinated Navy Bean Salad

Ingredients:

• 1 1/2 cups of cooked white beans, drained or rinsed
• 1 large chopped ripe tomato
• Handful chopped green onions
• 2 tsp of minced parsley
• 1/4 cup of fresh lime juice
• Extra-virgin olive oil
• Sea salt
• Fresh figs
• Chopped capers

Directions:

1. Put beans with 2 tbsp. of lime juice and 2 tbsp. of extra-virgin olive oil in a large bowl. Add sea salt and mix well. Cover and refrigerate for about one hour.
2. Then marinate in lime juice. Add minced parsley, chopped green onions, and chopped tomatoes.
3. Then add fresh figs and chopped capers then serve.

2. Bean Soup Recipe

Ingredients:

• 2 cups of Navy beans
• Black pepper
• Salt
• 2 medium onions
• 2 tsp. of paprika
• 1 bell pepper
• 1/3 cup of corn Oil
• 3 stalks of Celery
• ½ can of Tomato paste
• 2 garlic cloves
• 1 tsp. of Tumeric

Directions:

1. Soak the beans overnight.
2. Then wash beans and chop the vegetables.
3. Mix all the vegetables and seasonings. Put enough water so that the beans cove well.
4. Cook it on a moderate flame until the beans mash easily to touch.
5. Add more boiling water if required. Then tendon?. সহজ বাংলা: মাংসপেশি/টেনডনে টান।" data-rx-term="strain" data-rx-definition="A strain is injury to a muscle or tendon. সহজ বাংলা: মাংসপেশি/টেনডনে টান।">strain? with the use of Foley Food Strainer and serve it with toast and cheese. Add more boiling water if the soup is too thick.

3. Navy Bean & Roasted Garlic Soup

Ingredients

• 1 pound of dried Navy beans
• 1 tablespoon of olive oil
• 1 medium chopped yellow onion
• 1 chopped celery rib
• 6 cups of water
• 1 head of roasted garlic
• 1 bay leaf
• ½ teaspoon of dried thyme leaves
• Ground black pepper
• 2 tablespoons of chopped fresh parsley
• ¼ cup of chopped fresh basil

Directions

1. Eliminate small rocks or other particles. Then rinse it well to clear all dust.
2. Heat a soup in a pot or big saucepan on medium heat. Swirl oil round on the bottom of the hot pot. Then add onion and celery and let it stir until the onion is gently browned.
3. Add the water, bay leaf, garlic, thyme, and beans. Let it boil. Lower heat to make it simmer. Cover the pot and cook till beans become tender for around 2 to 3 hours.
4. Mash a cup of beans and put them in a pot. Put additional water if necessary. Season with black pepper and eliminate bay leaf. Stir with parsley and basil before serving.

Precautions 

1. It should not be consumed raw as it contains linamarin which is poisonous if consumed raw. This may lead to multiple organ failure, paralysis, or even death. So the beans must be cooked as this linamarin is converted into an edible form and does not provide any threat.
2. It contains oxalates which are found in plants and animals. In excessive it could lead to complications. They are accumulated in the body fluids and even form stone-like structures. It lowers the ability of the body to soak up calcium.
3. Individuals which have renal? problems or weak urinary systems should avoid navy beans.

How to Eat

• In Papua New Guinea and Southeast Asia, leaves are consumed as vegetables.
• Immature pods are boiled, steamed, stir-fried, or baked.
• The pods are also mixed with corn, carrots, and peas.
• In USA and Britain, it is added to pies, baked beans, and soups.
• The young seeds are boiled or cooked as vegetables.
• To make the sandwich, blend navy beans with flax oil or olive oil in a food processor along with herbs and spices.
• Serve pre-cooked navy beans with tomato soup.
• Cook the mixture of sage, olive oil, garlic, and navy beans and serve it with bruschetta.
• Mix navy beans with healthy sautéed onions and cooked or roasted buckwheat and shiitake mushroom.
• Navy beans could be added to a salad of chard and leeks and top it with rosemary vinaigrette.

References