Navy beans in Australia also called haricot beans are small in size, oval shaped small kidney beans that are used in cuisines globally. These beans are slowly and steadily making their way into the households of Australia, and in true sense, they ‘can do it all’ when it comes to their nutrition, cooking, and preparation.
In this publication, you will understand everything about navy beans; how helpful they are in your dieting, their versatility in the kitchen, preparation techniques, and more.
What Are Navy Beans?
Navy beans are small, white and are classified under Phaseolus vulgaris. They are called ‘navy beans’ because during the 19th century, these beans were considered the official food of the U. S. Navy because of their qualities of lasting longer and providing energy. These beans are rather tasteless and very smooth and therefore can be used in preparing soups, stews, salads, and baked goodies.
Content of Navy Beans
Nonetheless, navy beans contain large amounts of nutrients, thus being suitable for people who want to have a healthy diet. Here’s a breakdown of their nutritional content per 100 grams: Here’s a breakdown of their nutritional content per 100 grams:
| Nutrient | Amount per 100g |
| Calories | 140 kcal |
| Protein | 9.7 g |
| Carbohydrates | 25 g |
| Dietary Fiber | 10 g |
| Fat | 0.5 g |
| Iron | 2.4 mg |
| Magnesium | 50 mg |
| Folate | 130 µg |
Navy beans also contain B vitamins especially folates that can assist in the construction of new cells and body tissues. They are rich sources of fiber that assist in breaking down ingested food and the correct functioning of bowels.
The Possible Health Benefits of Navy Beans
Incorporating navy beans into your diet can offer numerous health benefits
Heart Health: The fiber component and potassium present in navy beans assist in decreasing the cholesterol levels and blood pressure thereby decreasing the occurrences of heart diseases.
Weight Management: Navy beans are high in protein, complex carbohydrates and fiber which makes you feel full for longer and are useful in aiding weight loss.
Blood Sugar Control: The glycemic index of navy beans is low therefore recommended to those patients that suffer from diabetes since they do not cause fluctuations in the blood sugar levels.
Digestive Health: This property helps in digestion and; thus; navy beans can eliminate constipation from the list of ailments associated with diets containing fibers.
It keeps getting better as you get to learn about the culinary uses of navy beans, they include the following;
From its name, navy beans can be utilized in any types of dishes considering that it is a versatile legume.
Here are some popular ways to incorporate them into your meals:
Baked Beans: Literally translated an old-style terrace stew of navy beans with tomato sauce, molasses and spices.
Soups and Stews: Navy beans should also be incorporated into some types of soups and stews to enhance the level of protein and the heft of the dish. The two go well which vegetables, meats, and spices since they both help enhance the flavors of foods.
Salads: Add them to salads after cooking them for a nutritional value boost. I also find that they are effective at picking up flavors and are perfect to be incorporated in vinaigrettes.
Casseroles: Add navy beans in casseroles as they are creamy and would make the dish heartier.
Purees: Mashed cooked navy beans with garlic olive oil and herbs makes a creamy dip or spread is one of the recipes.
In this category, I am going to show you on how to prepare Navy beans.
Preparing navy beans is quite easy no matter if taken in its dried form or if bought in a canned prepare. Here’s a step-by-step guide for both methods:
Here’s a step-by-step guide for both methods:
Cooking Dried Navy Beans
Soak the Beans: Prerinse one cup of dried navy beans with cold running water. Put them in a bowl and then pour water over them. Preferably soaked for 6-8 hours or left to ferment all night.
Drain and Rinse: Once done, you ought to drain as well as rinse the beans.
Cook the Beans: Pour the beans into a large pot, and fill with enough water to cover up all the beans. Simmering is the process of setting the liquid that is being cooked to a gentle boil before then lowering the heat so that it gently bubbles. Cook for 1-1. About 5 hours or til the beef is tender. Do not add salt very early in the process as this will tend to make the beans tough.
Cooking Canned Navy Beans
Rinse and Drain: For such a preparation, open a can of navy beans and wash them in cold water to get rid of the excess sodium.
Heat and Serve: Ingredients: For others you are required to add the beans to your dish or reheat them in a saucepan with your preferred spices. Cultivated beans specified can be bought cooked and packed in cans, and therefore they do not require much cooking but rather heating.
Storing Navy Beans Proper storage is essential to maintain the freshness of navy beans:
Dried Beans: See navy beans should be stored in an airtight canister in the refrigerator or a cold, dry area. If preserved properly, biscuits can be consumed for several years hence indicating that they have a long shelf life.
Cooked Beans: For Maximum freshness storing cooked navy beans should be done in an airtight container in the refrigeration for a maximum of 4 days. They can also be frozen up to 6 months.
Key Takeaways
Navy beans are useful and can be added in a number of recipes because of their nutritional content.
They contain high amounts of protein, fiber, and some vitamins and minerals regarded as essential.
Navy beans in their dried form should be boiled after first they have been soaked while the canned form is more convenient to use.
It should also be noted that, the storage conditions can also affect the shelf life of both dried as well as cooked beans.
FAQ Section
What are navy beans?
Navy beans are small, white beans which are tender and flavorful and contain a creamy consistency. They are nowadays integrated into baked beans and soups as well.
What is the proper method of preparation of dried navy beans?
Rinse dried navy beans and let them soak in cold water for a whole night Later, drain the beans and rinse them in cold water before boiling them in fresh water for 60-75 mins. 5 hours until tender.
Are navy beans healthy?
Yes, navy beans do contain a large amount of protein, fibre, and nutrients that add value to the heart, weight control, and digestion.
Can I use canned navy beans instead of cooking the beans from the scratch?
Yes, it is true that canned navy beans, it is a kind of packaged navy beans that is pre-cooked hence can be used straight to preparation of food. All you have to do is to wash them in cold running water and drain the water from them before using them.
Where and how should I store my navy beans?
To maintain the quality of dried navy beans one should store it in a moisture proof container and should be kept away from direct sunlight or any other hot surface while cooked navy beans can be kept in a refrigerator for up to 4 days or can be frozen up to 6 months.