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 beans 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 beans that are creamy white in color. They are mild-flavored beans that are 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.
Navy beans are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, navy beans provide virtually fat-free high quality protein. But this is far from all navy beans have to offer. Navy beans are a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron.
American Indian Stew
1/2 cup lentils -- rinsed
1/2 cup navy beans -- rinsed
2 cups chopped onions
2 cups sliced celery
5 carrots -- scrubbed, sliced
1/4 cup brown sugar
1 cup barley
1/2 teaspoon thyme
1/4 teaspoon garlic powder
2 bay leaves
1 teaspoon freshly-ground black pepper
1/2 cup red wine
1 quart V-8 vegetable juice
2 cups water
Combine all ingredients in slow cooker. Cook for 4 to 6 hours on HIGH heat or for 8 to 10 hours on LOW heat. Remove bay leaves before serving.
Curried Bean Sandwich Spread
3/4 c Water
1 Onion, finely chopped
1 c Diced celery
1 Green pepper, diced
1/2 c Diced carrot
1 2 Garlic cloves, minced
2 1/2 ts Curry powder
1/2 ts Ground cumin
1 tb Soy sauce
3 c Cooked white beans
Place water in saucepan and add all the vegetables and the garlic. Cook, stirring occasionally, for 15 minutes. Stir in the spices and soy sauce, mix well. Remove from heat. Add beans, mix well. Place mixture in food processor and process briefly unitl chopped but not pureed. Chill.
Exotic Bean Hummus
2 c Cooked white beans
1 tb Tahini; (sesame butter)
1 tb Chopped garlic
3 tb Fresh lemon juice
2 tb Chopped parsley
1 ts Chopped mint; optional
1 ts Whole grain mustard
1/4 ts Hot pepper sesame oil; or to taste
Salt; to taste
Freshly-ground black pepper; to taste
In a food processor or blender add all the ingredients except the sesame oil and salt and pepper and process until smooth. Add the hot sesame oil and the salt and pepper to taste and combine with a couple of short bursts. Thin if desired with some of the bean cooking liquid, water or buttermilk. Store covered in refrigerator for up to 5 days. This recipe yields about 2 cups of hummus.
Cuban Navy Bean Soup
1 c Navy beans, soaked
2 1/2 qt Water
1 Bay leaf
1/4 c Olive oil
2 Garlic cloves, chopped
1 md Onion, chopped
2 c Tomatoes, chopped
1 md Potato, diced
Saffron threads
Salt & pepper
1/2 ts Cumin
1 c Cabbage, shredded
1 c Butternut squash, diced
2 tb Fresh parsley, chopped
Drain beans, combine with water & bay leaf & simmer 1 to 1 1/2 hours. Add additional water if necessary.
In a skillet, heat olive oil & cook garlic & onions 6 minutes. Add tomatoes & cook for 10 minutes.
When beans are tender, add tomato mixture, potato, saffron, salt, pepper, cumin, cabbage & squash & cook for another 30 minutes. Add more water as necessary. Serve garnished with parsley.
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