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 Quick Facts | |
|---|---|
| Name: | Navy Beans |
| Scientific Name: | Phaseolus vulgaris |
| Colors | White |
| Shapes | 8-20 cm long, 1-2.5 cm wide, linear-oblong |
| Calories | 255 Kcal./cup |
| Major nutrients | Vitamin B9 (63.75%) Iron (53.75%) Total dietary Fiber (50.26%) Valine (43.42%) Copper (42.44%) |
| Health benefits | Improve cognition, Healthy heart, Prevent diabetes, Digestive health, Prevent oxidative stress |
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 15th 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 20th 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.
Nutritional value of Beans, navy, mature seeds, cooked, boiled, without salt
Calories 255 Kcal. Calories from Fat 10.17 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 116.13 g | N/D |
| Energy | 255 Kcal | N/D |
| Energy | 1065 kJ | N/D |
| Protein | 14.98 g | 29.96% |
| Total Fat (lipid) | 1.13 g | 3.23% |
| Ash | 2.37 g | N/D |
| Carbohydrate | 47.41 g | 36.47% |
| Total dietary Fiber | 19.1 g | 50.26% |
| Total Sugars | 0.67 g | N/D |
| Sucrose | 0.67 g | N/D |
| Starch | 28.03 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 126 mg | 12.60% |
| Iron, Fe | 4.3 mg | 53.75% |
| Magnesium, Mg | 96 mg | 22.86% |
| Phosphorus, P | 262 mg | 37.43% |
| Potassium, K | 708 mg | 15.06% |
| Sodium, Na | 0 mg | 0.00% |
| Zinc, Zn | 1.87 mg | 17.00% |
| Copper, Cu | 0.382 mg | 42.44% |
| Manganese, Mn | 0.959 mg | 41.70% |
| Selenium, Se | 5.3 µg | 9.64% |
| Fluoride | 4 µg | 0.10% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.431 mg | 35.92% |
| Vitamin B2 (Riboflavin) | 0.12 mg | 9.23% |
| Vitamin B3 (Niacin) | 1.181 mg | 7.38% |
| Vitamin B5 (Pantothenic acid) | 0.484 mg | 9.68% |
| Vitamin B6 (Pyridoxine) | 0.251 mg | 19.31% |
| Vitamin B9 (Folate) | 255 µg | 63.75% |
| Folate, food | 255 µg | N/D |
| Folate, DEF | 255 µg | N/D |
| Choline | 81.4 mg | 14.80% |
| Vitamin C (Ascorbic acid) | 1.6 mg | 1.78% |
| Fat-soluble Vitamins | ||
| Betaine | 0.2 mg | N/D |
| Vitamin E (alpha-tocopherol) | 0.02 mg | 0.13% |
| Tocopherol, gamma | 2.33 mg | N/D |
| Tocopherol, delta | 0.16 mg | N/D |
| Vitamin K (phylloquinone) | 1.1 µg | 0.92% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.178 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.146 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.033 g | N/D |
| Fatty acids, total monounsaturated | 0.258 g | N/D |
| 18:1 undifferentiated | 0.129 g | N/D |
| 18:1 c | 0.129 g | N/D |
| Fatty acids, total polyunsaturated | 0.892 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.248 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.322 g | N/D |
| Alpha-linolenic acid 18:3 n-3 c,c,c (Octadecatrienoic acid) | 0.322 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.182 g | 41.36% |
| Threonine | 0.526 g | 29.89% |
| Isoleucine | 0.704 g | 42.11% |
| Leucine | 1.274 g | 34.47% |
| Lysine | 0.946 g | 28.29% |
| Methionine | 0.202 g | N/D |
| Cystine | 0.138 g | N/D |
| Phenylalanine | 0.857 g | N/D |
| Tyrosine | 0.359 g | N/D |
| Valine | 0.917 g | 43.42% |
| Arginine | 0.755 g | N/D |
| Histidine | 0.375 g | 30.44% |
| Alanine | 0.672 g | N/D |
| Aspartic acid | 1.922 g | N/D |
| Glutamic acid | 2.291 g | N/D |
| Glycine | 0.593 g | N/D |
| Proline | 0.826 g | N/D |
| Serine | 0.872 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
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.
- 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.
- 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.
- Prevent diabetes
The foods rich in fiber content has a great impact on 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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:
- 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.
- Then marinate in lime juice. Add minced parsley, chopped green onions, and chopped tomatoes.
- 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:
- Soak the beans overnight.
- Then wash beans and chop the vegetables.
- Mix all the vegetables and seasonings. Put enough water so that the beans cove well.
- Cook it on a moderate flame until the beans mash easily to touch.
- Add more boiling water if required. Then 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
- Eliminate small rocks or other particles. Then rinse it well to clear all dust.
- 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.
- 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.
- 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.
4 Ways to Enjoy Navy Beans
Navy beans are a common ingredient in numerous dishes, including:
- Simmered with flavorings: The most common way to eat most beans is as a simple, flavor-packed side dish. Simmer the navy beans in a large pot (or a pressure cooker) with several cups of water and the flavors and veggies of your choice. Traditional flavorings include salt, black pepper, diced onions, garlic cloves, bay leaves, chicken stock, Italian seasoning, oregano, paprika, cumin, and parsley sprigs. Drizzle with a bit of olive oil for a rich, smooth finish.
- Boston baked beans: Navy beans are the traditional beans used in Boston baked beans; a sweet dish usually served as a side to barbecue or picnic foods. To make Boston baked beans, simmer navy beans until tender and then bake them in a sauce of brown sugar, molasses, Worcestershire sauce, and mustard.
- Bean soup: Navy beans are a popular base for hearty bean soup recipes. Simmer navy beans with flavoring, then add chopped vegetables, potatoes, or meat and enjoy hot. The most traditional navy bean soup is Senate bean soup, a recipe served at the US Senate since the early twentieth century, which calls for leftover ham bone, ham scraps, or ham hocks.
- Chili: Substitute navy beans for any small white beans in a white-bean chili. To make navy-bean chili, simmer them in a pot (or slow cooker) with seasonings and broth, then mash them slightly and add meat or vegetables. Top with shredded cheese, corn, or chiles and serve warm with tortillas, chips, or cornbread.
How to Cook Navy Beans
Cooking navy beans is a straightforward process. When possible, use dry beans in navy bean recipes, as canned options usually have added sodium, are incredibly soft, and pricier. Here’s a step-by-step guide for how to cook dry navy beans, which can serve as a base for several bean recipes and flavor profiles:
- Rinse the beans. Pour your dried navy beans into a bowl and rinse them to check for rocks or foreign material before adding them to your pot.
- Soak the beans overnight (optional). Soaking your navy beans in cold water overnight helps soften them and shortens the cooking time. If you don’t want to soak beans, be prepared to cook them a little longer. (If you’re short on time but still want your beans to cook faster, another option is to use the quick-soak method for your beans: bring them to a boil and then turn off the heat and let them soak in hot water for an hour.)
- Drain the beans. Drain your beans with a colander and add them to a cooking pot on the stovetop.
- Cover with water and boil. Cover the beans with about three inches of water. (For best results, use fresh water rather than soaking water.) Bring the pot to a boil over high heat, then reduce to a simmer.
- Simmer and season. Simmer your navy beans for between 45 and 90 minutes, checking every 15 minutes or so until they’re at your desired tenderness. (Pre-soaked beans will cook faster than dry beans.) Add salt or other seasonings near the end of cooking; salting too early can affect the tenderness of your beans, and salting after they’re completely cooked will prevent the beans from absorbing the flavor.
- Store. Store cooked navy beans in their cooking liquid in the refrigerator for up to five days.
Precautions
- 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.
- 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.
- 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
