Navy-Beans ~ Super Beans / Super Legumes

The navy bean got its current popular name because it was a staple food of the United States Navy in the early 20th century.

These small white legumes are perfect for making baked beans.

Dry navy beans are available year-round in prepackaged containers as well as bulk bins.

Canned navy beans are also available year round at local markets.

Navy beans are small, pea-sized super beans that are creamy white in color.

They're mild-flavored, dense and smooth.

Like other common beans, navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods.

Combined with whole grains such as rice, navy beans provide virtually fat-free high quality protein.

Health Benefits of Navy-Beans

Navy beans are a good source of cholesterol-lowering fiber, as are most other super beans.

In addition to lowering cholesterol.

Navy beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal.

Making these legumes an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

But this is far from all navy beans have to offer.

They're a very good source of folate and manganese.

And a good source of protein and vitamin-B1.

As well as the minerals phosphorous, copper, magnesium and iron.

Navy-Beans ~ A Fiber All Star

Check a chart of the fiber content in foods and you'll see legumes leading the pack.

Navy beans, like other beans, are rich in dietary fiber.

Just one cup of cooked navy beans provides 46.6% of the recommended daily intake for fiber.

Lower Your Heart Attack Risk

Navy beans' contribution to heart health lies not just in their fiber.

But in the significant amounts of folate and magnesium these beans supply.

It's been estimated that consumption of 100% of the daily value (DV) of folate would, by itself.

Reduce the number of heart attacks suffered by Americans each year by 10%.

Just one cup of cooked navy beans provides 63.7% of the recommended daily intake for folate.

Navy-Beans, with their good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects.

Magnesium is Nature's own calcium channel blocker

When there's enough magnesium around, veins and arteries breathe a sigh of relief and relax.

Which lessens resistance and improves the flow of blood.

Oxygen and nutrients throughout the body.

Studies show that a deficiency of magnesium is not only associated with heart attack.

But that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Want to literally keep your heart happy?

Eat navy beans, a one cup serving provides over one-quarter (26.8%) of your daily needs for magnesium.

Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart.

Is another mineral that is essential for maintaining normal blood pressure and heart function.

Navy beans are ready to promote your cardiovascular health by being a good source of this mineral, too.

A one cup serving of navy beans provides 669.8 mg. of potassium.

And only 1.82 mg. of sodium.

Making these beans an especially good choice to protect against high blood pressure and atherosclerosis.

Navy-Beans ~ Iron for Energy

In addition to providing slow burning complex carbohydrates.

Navy beans can increase your energy by helping to replenish your iron stores.

Particularly for menstruating women.

Who are more at risk for iron deficiency.

Copper & Manganese ~ More Help with Energy Production Plus Antioxidant Defenses

Navy beans are a very good source of manganese and a good source of copper.

Maintain Your Memory with Thiamin (Vitamin-B1)

Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function.

This is because thiamin is needed for the synthesis of acetylcholine.

The important neurotransmitter essential for memory.

And whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease.

Description of Navy-Beans

Navy beans are small, pea-sized beans that are creamy white in color.

They're a mild-flavored bean that is dense and creamy.

Nutritional Profile

Navy beans are a very good source of both folate and manganese.

They're also a good source of many minerals.

Including phosphorous, magnesium, iron, and copper.

In addition, navy beans are a good source of dietary fiber, protein and vitamin-B1.

A Few Quick Serving Ideas:

Make a delicious sandwich spread by blending cooked navy beans in a food processor with olive or flax oil and your favorite herbs and spices.

Add a protein punch to tomato soup by serving it with some pre-cooked navy beans mixed throughout.

Mix cooked navy beans with olive oil, sage and garlic and serve on bruschetta.

Combine navy beans with cooked roasted buckwheat and healthy sautéed onions and shiitake mushrooms for a hearty main dish.

Use navy beans to make delicious and nutritious white chili.

Add cooked and cooled navy beans to a salad of leeks and chard and top with a rosemary vinaigrette.

Navy Bean Soup with Rosemary & Kale

Navy-Beans, Great Northern or Cannellini beans also work well in this soup.

Roasted garlic has a flavor entirely different from raw garlic.

Roasting brings out its sweet, mild, buttery taste.

If you make the soup ahead of time, refrigerate, covered, and stir in the kale right before serving.

To save time you can use canned Navy-Beans instead of dry.

Just omit Step 1, stir in three (15-oz.) cans of beans when adding the kale, and proceed with recipe.

Prep: 10 minutes,

Soak: 1 hour,

Cook: 45 minutes to 1 hour.


1-1/2 c. dried Navy-Beans, rinsed and picked through

3 Tbs. olive oil

2 med. yellow onions, diced (3 c.)

4 celery ribs, diced (1 c.)

10 garlic cloves, roasted

8 c. low-sodium chicken broth

2 bay leaves

1 tsp. sea salt

1/2 tsp. freshly ground pepper

1 bunch kale, stemmed, washed, and drained (8 c.)

1-1/2 Tbs. chopped fresh rosemary

Garnish: shaved Parmesan cheese


# 1 Place Navy-Beans in a Dutch oven; add water 2 inches above beans.

Bring to a boil.

Boil 1 minute; cover, remove from heat, and let stand 1 hour.


# 2 Heat oil in a large Dutch oven over medium heat.

Add onion, and reduce heat to low.

Cook, stirring occasionally, 20 minutes or until tender and lightly caramelized.

Add celery, and cook.

Stirring occasionally, 10 more minutes or until tender.

Add garlic, and cook, stirring constantly, about 1 more minute.

# 3 Add beans, chicken broth, and next 3 ingredients.

Bring mixture to a low boil.

Reduce heat to low, and simmer, partially covered, for 1 hour, until beans are tender.

Tear the kale into small pieces, and stir into soup.

Cook, stirring occasionally, 10 minutes or until kale is tender and discard bay leaves.

Stir in rosemary.

Serve immediately.

Garnish, if desired.

# 4 Roasting garlic: Place 1 whole garlic head on a piece of aluminum foil, and drizzle with 1 Tbs. olive oil.

Wrap tightly with foil, and roast at 400° for 45 minutes or until garlic is soft.

Remove from foil, and set aside until cool enough to handle.

Cut away the root end, and squeeze the paste from the garlic, discarding skins.

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