Great Northern Beans (Mature Seeds, Raw)
Great Northern beans are a versatile and nutritious legume, rich in essential nutrients that support a balanced diet. These beans, commonly used in soups, stews, and casseroles, offer an excellent source of plant-based protein, fiber, and minerals. When consumed raw, they deliver an impressive nutritional profile, making them a great addition to a variety of dishes.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 339 kcal |
| Protein | 21.86 g |
| Total Fat | 1.14 g |
| Saturated Fat | 0.356 g |
| Carbohydrates | 62.37 g |
| Fiber | 20.2 g |
| Sugars | 2.26 g |
| Calcium | 175 mg |
| Iron | 5.47 mg |
| Magnesium | 189 mg |
| Phosphorus | 447 mg |
| Potassium | 1387 mg |
| Sodium | 14 mg |
| Zinc | 2.31 mg |
| Copper | 0.837 mcg |
| Manganese | 1.423 mg |
| Selenium | 12.9 mcg |
| Vitamin C | 5.3 mg |
| Thiamine (Vitamin B1) | 0.653 mg |
| Riboflavin (Vitamin B2) | 0.237 mg |
| Niacin (Vitamin B3) | 1.955 mg |
| Vitamin B6 | 0.447 mg |
| Folate | 482 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Great Northern beans do not contain common allergens such as gluten, dairy, eggs, or nuts. However, they are legumes, and individuals with soy or other legume allergies should exercise caution.
Dietary Preferences:
- Vegan: Suitable for vegan and plant-based diets, as they are 100% plant-derived.
- Vegetarian: Ideal for vegetarian diets, providing ample protein and fiber.
- Gluten-Free: Naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity.
- High in Fiber: A great source of dietary fiber, which supports digestive health and provides a feeling of fullness.
- Low in Saturated Fat: With a minimal amount of saturated fat, they contribute to a heart-healthy diet.
Health Benefits and Culinary Advice:
Great Northern beans are packed with essential nutrients, making them an excellent choice for supporting overall health. Their high protein content makes them a great option for vegetarians and vegans seeking an alternative to animal-based proteins. Additionally, their high fiber content helps maintain digestive health, regulate blood sugar levels, and promote satiety, making them beneficial for weight management.
The beans are also rich in potassium, which helps maintain healthy blood pressure levels, and magnesium, which supports muscle function and bone health. Iron and folate, present in significant amounts, are essential for maintaining energy levels and supporting overall metabolic functions.
For culinary uses, Great Northern beans work beautifully in a range of dishes, from soups and stews to salads and dips. To prepare them, they typically require soaking and cooking, as raw beans contain lectins that can cause digestive discomfort. Cooking them thoroughly ensures they are both safe and delicious. Try pairing them with fresh vegetables, herbs, and spices for a hearty, wholesome meal.
Conclusion:
Great Northern beans are a nutrient-dense, versatile ingredient that offers a wide range of health benefits. With their high protein, fiber, and mineral content, they are an excellent addition to any diet, particularly for those seeking plant-based, gluten-free, or high-fiber options. Whether you enjoy them in soups, stews, or as a side dish, these beans are a great choice for nutritious, satisfying meals.
