Cooking & Recipes

Print this page | Sign up for free e-bulletins
 | Bookmark This Page

Cooking With Legumes: Navy Beans

cooking with legumes white navy beans

Distinctly American (though popular in the United Kingdom as well), navy beans, also known as haricot, peas or Yankee beans, are a small variety of white beans. They are best known as the foundation of Boston baked beans: navy beans stewed with molasses or maple syrup and flavored with bacon or salt pork. This was traditionally prepared on Saturdays, left in brick ovens overnight, and consumed the next day, so that colonial New Englanders could have a hot meal while still respecting the Sabbath. The navy bean is immortalized as Massachusetts' state bean and Boston is still known as "Beantown"!

As a concentrated energy source with a long shelf life, navy beans also became a staple on U.S. Navy vessels beginning in the mid-1800s, earning them their name. Along with kidney beans, black beans and pinto beans, navy beans belong to the Phaseolus vulgaris or "common bean" family. Their creamy texture and ability to hold their shape when cooked makes them a popular choice for soups and stews, such as minestrone.

If their rich history and sweet, satisfying flavor doesn't prove their worth, their nutritional profile certainly does: full of fiber and protein like all legumes, navy beans are also high in folate, thiamin, magnesium, phosphorous and iron. Just one cup of cooked navy beans provides almost 25 percent of the Daily Value of thiamin (vitamin B1), which is essential to maintain cognitive function. They are also a rich source of manganese and copper, trace minerals that work together as part of the body's antioxidant defenses.

Cooking time: 60-90 minutes

Liquid per cup of legume: 3 cups

How to cook navy beans: Soak overnight. Drain water and replace with fresh, cold water for cooking. Place on stove and bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilt lid to allow steam to escape, and leave to cook for up to 90 minutes, or until tender.

The Weil Vitamin Advisor
Get your FREE personalized vitamin recommendation & supplement plan today!

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being in just eight weeks! Start your 10-day free trial now!

Vitamin Library
Supplement your knowledge with Dr. Weil's essential vitamin facts. Learn why they are necessary and more.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!

Dr. Weil's Head-to-Toe Wellness Guide
Your guide to natural health.
Use the Wellness Guide today!

Dr. Weil's Anti-Inflammatory Diet
Food Pyramid

Our interactive tool can help improve overall health through diet.

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you and their corresponding answers from Dr. Weil.

Copyright © 2015 Weil Lifestyle
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Ad Choice
Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here