Beans, Benefits and Budgets

Alright, let's dive into the wonderful world of Organic Navy Beans and uncover their amazing benefits! Get ready to be impressed by these little beautiful powerhouses.

Navy Beans are Nutritional Superstars

Navy beans, also known as haricot beans, are a type of white bean packed with goodness. They're a fantastic, affordable, and versatile addition to any diet. Here’s the scoop on their key nutritional perks:

Protein Powerhouse

• Plant-Based Protein Source: Navy beans are an excellent source of plant-based protein, making them a great option for vegetarians, vegans, and anyone looking to incorporate more non-meat protein into their diet.

• Muscle Building & Repair: Protein is essential for building and repairing tissues, and navy beans provide a good dose of this vital nutrient.

• Satiety & Weight Management: Protein helps keep you feeling full for longer, which can be beneficial for managing your weight.

Fiber Fantastic

• Digestive Health Champion: Navy beans are loaded with both soluble and insoluble fiber. This dynamic duo helps keep your digestive system happy and regular, preventing constipation and promoting healthy gut bacteria.

• Blood Sugar Control: The fiber in navy beans helps slow the absorption of sugar into the bloodstream, contributing to stable blood sugar levels and reducing the risk of type 2 diabetes.

• Heart Health: Soluble fiber helps lower LDL ("bad") cholesterol levels, which is great for a healthy heart.

• Feeling Fuller Longer: Like protein, fiber also contributes to feelings of fullness, assisting with weight management.

Micronutrient Marvel

• Rich in Folate (Vitamin B9): Crucial for cell growth and development, especially important during pregnancy.

• Good Source of Iron: Essential for oxygen transport in the blood and preventing iron-deficiency anemia. Plant-based iron is best absorbed when paired with vitamin C (think a tomato-based sauce with your beans!).

• Packed with Minerals: Navy beans offer minerals like potassium (important for blood pressure), magnesium (involved in hundreds of body functions), phosphorus (vital for strong bones and teeth), and manganese (important for antioxidant function).

• Antioxidants Abound: They contain various plant compounds called antioxidants that help protect your cells from damage caused by harmful free radicals.

Low in Fat and Sodium

• Naturally Lean: Navy beans are naturally low in fat, making them a healthy choice for everyone.

• Sodium Conscious Choice: They're also naturally low in sodium, which is excellent for people looking to manage their sodium intake. (Just be mindful of any added salt in preparation).

Versatile & Budget-Friendly

• Easy to Incorporate: Navy beans are incredibly versatile and can be used in soups, stews, salads, dips, and even baked goods!

• Cost-Effective Nutrition: Beans are an affordable way to boost your nutrient intake. See the recipe below and note the cost. This Rosemary & Thyme White Bean Soup may be the very best food you can prepare and eat (and enjoy) for your money!

Ways to Enjoy Navy Beans

• Rosemary & Thyme White Bean Soup: A hearty and comforting bowl of goodness. See recipe below.

• Salads: Add them to salads for extra protein and fiber.

• Dips & Spreads: Blend them with herbs and spices for a delicious and healthy dip.

• Vegetarian Chili: A fantastic way to load up on plant-based goodness.

• Roasted: Toss with olive oil and your favorite spices, and roast them until crispy.

Cooking Tips

• Soaking Dry Beans: When using dried navy beans, soaking them before cooking helps to reduce their cooking time and improve digestion. See how to cook legumes on our "Legume Season & How to Cook Them" post.

Navy beans are a fantastic food to include in a balanced diet! They are powerhouse of nutrients and are an incredibly versatile and affordable option. So go ahead and embrace these little nutritional gems - your body will thank you!

Organic Bean soup may just be the perfect food for you and your budget.

Rosemary & Thyme White Bean Soup - serves 4

2 Tbsp Organic Olive Oil $0.72
4 cloves Organic Garlic, minced $0.46
1.5 cups Organic Navy Beans, cooked & drained $1.30
2 cups Organic Vegetable Broth $0.36
1/2 tsp dried Rosemary $0.05
1/4 tsp dried Thyme $0.02
1 pinch crushed Red Pepper $0.02
freshly cracked black pepper to taste $0.03

With all the ingredients added up it comes to $0.74 per bowl serving.

1. Start by cooking the beans. For dried beans like our Organic Navy Beans the process of cooking them starts by soaking them. Follow the process outlined in our post titled "Legume Season & How to Cook Them". 
2. Once cooked, take 1/3 of the beans and using a food processor or immersion blender purée until smooth. And mince the Garlic.
3. Using a nice soup/stock pot on the stovetop, add the Organic Olive Oil and the minced Garlic on low/med heat for 1 minute. 
4. Add the puréed navy beans, the other drained navy beans, broth, rosemary, thyme, and some freshly cracked pepper. Stirring to combine. 
5. Turn the heat up to medium-high, and bring the soup to a boil. Once boiling, return the heat to medium low, and allow it to simmer for half an hour, stirring occasionally.
6. Taste the soup, add salt if needed (this will depend on the salt content of your broth). Serve hot, with Organic Cornbread.

Options to consider:

Diced carrots, onion, or celery sautéed with the garlic. Or Spinach stirred into the soup at the end.

If you are missing some meat, bacon cooked until brown, the fat used in place of the olive oil (remove bacon and add back to the soup after cooking) or cubed ham sautéed before the garlic until crispy. 

A teaspoon or two of Red Wine Vinegar, Apple Cider Vineger or Lemon juice can be added to the soup after cooking to brighten and add a bit of tanginess.