Navy beans are known to be healthy legumes that can improve your immunity. They are part of the 13,000 species of legumes and are generally known for their smooth texture. In these days of health complications like diabetes and kidney and heart diseases, among others, eating navy beans helps reduce the risk of getting these diseases. So, if you are serious about living a healthy lifestyle, then it is important to add these legumes to your regular meals.
So, what is navy bean and how do you prepare it? Read this article to find out.
Navy beans are a type of pearly white oval-shaped beans, which are often smaller than other types of beans. Native to the Americas, navy beans coined its name from the US Navy, where they have served as a staple to sailors since the mid-1800s. These beans have a low glycemic index (ranging from 27 to 40 per cent), which is great news for diabetic patients.
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Navy beans are part of the Phaseolus vulgaris family, also known as the “common bean” family, including kidney beans, pinto beans and cannellini beans. Due to their creamy white colour, they are often confused with other white beans such as great northern beans, cannellini beans or white kidney beans. However, navy beans are small, oval-shaped and creamy white. When cooked, they are creamy and starchy, with a soft, velvety texture. They can be used in various recipes like baked beans, soups and even pies.
Navy beans, also known as haricot bean, pearl haricot bean, Boston bean, white pea bean or pea bean, have high saponin content, which helps to inhibit cancer cell growth due to their antibacterial and anti-fungal activities. Also, navy beans are the richest source of ferulic acid and p-coumaric acid among the common bean varieties. They also contain manganese, folate, protein, iron, vitamin B1, magnesium, potassium and copper.
Therefore, eating navy beans helps to reduce heart disease risk, boost energy, improve memory, aid in diabetes management and help with weight loss.
- Dry navy beans
- Fresh or dry granulated garlic
- Onions
- Salt
- Bay leaf
- Chicken stock (optional)
- Water
- Vegetable oil
- Thyme (optional)
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- Pick the beans to remove stones and other foreign objects.
- Soak the beans in water overnight. Then drain and rinse.
- Chop the onions and fresh garlic separately and set aside.
- Heat the oil over medium-high heat in a pot.
- Add the onion and garlic and saute for five minutes or until they become transparent.
- Then add the bay leaf and thyme and stir.
- Add in the soaked beans and chicken stock and allow to boil. If you are not using chicken stock, just add water and allow the beans to cook until they are tender. You can remove the bay leaf at this point.
- Add salt and stir.
- Remove the pot from the heat and serve.
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