Navy Beans (Raw Mature Seeds)
Navy beans are a nutritious and versatile legume, rich in essential nutrients and beneficial for a variety of culinary creations. These beans, when raw and mature, provide a substantial source of protein, fiber, and a range of vitamins and minerals, making them an excellent addition to your pantry for both everyday meals and special dishes.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 337 kcal |
| Protein | 22.33 g |
| Total Fat | 1.5 g |
| Saturated Fat | 0.17 g |
| Carbohydrates | 60.75 g |
| Fiber | 15.3 g |
| Sugar | 3.88 g |
| Calcium | 147 mg |
| Iron | 5.49 mg |
| Magnesium | 175 mg |
| Phosphorus | 407 mg |
| Potassium | 1185 mg |
| Sodium | 5 mg |
| Zinc | 3.65 mg |
| Copper | 0.834 mcg |
| Manganese | 1.418 mg |
| Selenium | 11 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.775 mg |
| Riboflavin (B2) | 0.164 mg |
| Niacin (B3) | 2.188 mg |
| Vitamin B6 | 0.428 mg |
| Folate | 364 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Navy Beans:
Navy beans are renowned for their high protein and fiber content, which play a significant role in supporting muscle growth, tissue repair, and digestive health. The fiber in navy beans also contributes to heart health by helping to lower cholesterol levels, thus reducing the risk of cardiovascular disease.
Additionally, navy beans are rich in essential minerals such as iron, magnesium, and potassium, which help in maintaining healthy blood circulation, bone health, and overall bodily functions. The presence of antioxidants, including manganese and selenium, supports immune function and combats oxidative stress.
Dietary Considerations:
Navy beans are naturally gluten-free, making them an ideal choice for those with gluten sensitivity or celiac disease. They are also suitable for vegan and vegetarian diets, as they provide a plant-based source of protein. However, individuals with specific legume sensitivities should consume them in moderation and be mindful of any digestive discomfort.
These beans are an excellent option for those following a high-fiber diet, as the fiber content helps regulate blood sugar levels and aids in weight management by promoting a sense of fullness.
How to Use Navy Beans:
Navy beans can be cooked in a variety of ways, including boiling, baking, or incorporating them into soups, stews, and salads. Prior to cooking, it is recommended to soak dry beans overnight to reduce cooking time and enhance their digestibility.
Consider pairing them with a variety of vegetables, herbs, and spices to create flavorful, healthy dishes. Whether you’re preparing a hearty bean stew, a nutritious chili, or simply adding them to your favorite vegetable soup, navy beans offer an abundance of culinary possibilities.
Storage and Preparation Tips:
- Storage: Keep dry navy beans in an airtight container in a cool, dry place to preserve their freshness for up to a year.
- Preparation: Before cooking, rinse and soak beans to reduce cooking time. For a quick soak, place the beans in a pot of boiling water, let them sit for an hour, then drain and proceed with your recipe.
- Cooking: Typically, navy beans take 1-1.5 hours to cook after soaking, but cooking times may vary depending on the size and age of the beans.
Conclusion:
Navy beans are a nutrient-dense, versatile legume that should be a staple in every kitchen. Whether you’re aiming to boost protein intake, increase dietary fiber, or simply enjoy a heartwarming dish, these beans offer numerous health benefits. With their mild flavor and adaptability, navy beans are a perfect ingredient for a wide variety of meals, ensuring your dishes are both nutritious and satisfying.
