Navy Beans (Cooked, Without Salt)
Navy beans, also known as pea beans, are small, oval-shaped white beans that have a mild flavor and smooth texture, making them a versatile ingredient in various dishes. These beans are commonly used in soups, stews, salads, and casseroles, offering a nutritious addition to any meal. When cooked without added salt, navy beans provide a naturally low-sodium option that maintains their full health benefits.
Nutritional Information per 100g Serving
| Nutrient | Amount |
|---|---|
| Energy | 140 kcal |
| Protein | 8.23 g |
| Fat | 0.62 g |
| Saturated Fat | 0.098 g |
| Carbohydrates | 26.05 g |
| Fiber | 10.5 g |
| Sugar | 0.37 g |
| Calcium | 69 mg |
| Iron | 2.36 mg |
| Magnesium | 53 mg |
| Phosphorus | 144 mg |
| Potassium | 389 mg |
| Sodium | 0 mg |
| Zinc | 1.03 mg |
| Copper | 0.21 mcg |
| Manganese | 0.527 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 0.9 mg |
| Thiamin (Vitamin B1) | 0.237 mg |
| Riboflavin (Vitamin B2) | 0.066 mg |
| Niacin (Vitamin B3) | 0.649 mg |
| Vitamin B6 | 0.138 mg |
| Folate (Vitamin B9) | 140 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Navy beans are a legume and may cause allergic reactions in some individuals. However, they do not contain common allergens such as gluten, dairy, or eggs, making them a suitable option for many special diets.
Dietary Preferences:
- Vegan: Navy beans are plant-based, making them suitable for vegan diets.
- Gluten-Free: These beans are naturally gluten-free, ideal for those with celiac disease or gluten sensitivity.
- Low Sodium: Without added salt, they are naturally low in sodium, making them heart-healthy.
- High Fiber: Rich in dietary fiber, navy beans promote digestive health and help in maintaining a balanced diet.
Cooking and Serving Tips:
Navy beans are versatile and can be incorporated into a variety of dishes. For soups and stews, simply add them to the pot during the last stages of cooking. They can also be mashed or pureed to create dips or fillings. Try them in chili, as a side dish, or even in baked casseroles. For added flavor, consider cooking them with herbs and spices such as garlic, onion, cumin, or bay leaves.
Conclusion:
Navy beans are a nutrient-dense food, providing a healthy mix of protein, fiber, vitamins, and minerals with minimal fat. They are an excellent option for anyone looking to enhance their diet with plant-based protein, especially for those focusing on heart health, weight management, or reducing sodium intake. Whether you’re looking to make a hearty soup or a satisfying salad, navy beans make for a nutritious and versatile ingredient.
