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

A hearty and heavenly homemade, nutrient-packed bean & vegetable stew

Prep Time 8 30

Cook Time 30

Total Time 9

Course Soup

Servings 6

Calories 223

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)

Introducing Navy Beans (+a Recipe!)