Introducing Navy Beans (+a Recipe!)
The bulk aisle at my local Whole Foods market is one of my favorite places to unearth new and exotic foods. During most visits, I try to pick up an item that is totally foreign to me, research it and generate a recipe from it. I shop at the bulk aisle for various reasons – for foods I am not familiar with; I like to first experiment with smaller proportions first. Secondly, I like to cook with the freshest possible ingredients at all times and because of that, I tend to buy smaller portions more frequently. Thirdly, Whole Foods stands by their promise to not include hydrogenated fats, high-fructose corn syrup and artificial sweeteners in their products. Phew! And lastly and most importantly, minimal packaging! Go green!
A few weeks ago, I noticed Navy beans. Boston Beans!…I quickly went back to my Boston days where the dish was everywhere. While I enjoyed my bowl, I don’t remember ever cooking Navy beans. I pick up just enough for a pot of soup, to experiment.
When I did my little research on the bean, i understood that Navy beans, like most legumes, are packed with nutrients –
- Navy beans have 10 grams of fiber per half-cup serving! Dietary fiber helps lower the harmful LDL cholesterol levels and is vital in promoting heart health.
- It is high in carb, with 23.7 grams of complex carbohydrates per half-cup serving, its definitely not Keto-friendly. However, because of its high fiber content, American Diabetic Association coins Navy bean with a low glycemic index, meaning it helps promote good blood sugar control and thereby lowering diabetic risk.
- Packed with 7.5 grams of protein per half-cup serving, Navy beans are Protein and Fiber bombs!
- It’s a good source of lysine, an amino acid important of human growth, tissue repair and numerous other benefits
- Rich source of micronutrients like folate, iron, zinc, magnesium, calcium and potassium
- It’s vegan, vegetarian, low-fat, high-fiber, protein-rich, high-carb but low-glycemic index and nutrient-rich
Further reads on the health benefits of Navy Beans: Harvard Medical School, Mayo Clinic
Heavenly Navy Bean & Vegetable Stew – Recipe
I Used:
- 1 Cup Dried Navy Beans
- ½ Cup Carrots - Cubed
- ½ Cup Green Peppers - Cubed
- ½ Cup Corn
- ½ Cup Onions - Chopped
- 5 Ø Tomatoes - Medium Sized
- 5 Cloves Garlic - Minced
- ½ Cup Basil
- 1 Tbsp Parsley - Finely Chopped
- ¼ Cup Extra Virgin Olive Oil
- 2 Tbsp Lemon Juice - Freshly Squeezed
- 1 Tsp Ground Black Pepper
- 1 Tsp Red Chili Flakes
- 1 Tsp Organic Turmeric
- Ø Salt - To Taste
I Also Used:
- Instant Pot or Any Pressure Cooker
- Blender
- skillet
How I Did It:
Cooking Dried Beans
- Wash thoroughly and soak one cup of dried navy beans in enough water
- Add salt & one tbsp. of Olive Oil to the soaked beans
- Let it sit for 8-10 hours
- In the Instant Pot or any pressure cooker, pressure-cook the beans for 12-15 minutes
- Natural release the pressure
- Drain the water and set it aside
The Soup Base
- In a blender, add the halved tomatoes + all its juices, basil and a pinch of salt. Blend until smooth.
- Set it aside
Bringing it All Together
- Get your skillet going, add ¼ cup of Extra Virgin Olive Oil
- Add the finely minced garlic. Let its sauté until the garlic turns mild brown.
- Add turmeric
- Add the onions and sauté
- Add the vegetables + cooked Navy beans + Tomato-Basil Puree
- Add salt as needed
- Let it all simmer for 10 minutes
- After turning off the heat, add lemon juice, black pepper, red chili flakes & parsley
- Server it hot with a dollop of Greek Yogurt (or skip if going vegan)