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 Cereals and Pulses
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Navy Bean

Navy Bean/White Navy Beans is a small, pea-sized bean which is creamy white in color. Now interestingly this bean got its strange name in the beginning of the 20th century when it became the staple food of the United States Navy. Haricot Beans, Black Beans and Pinto Beans collectively belong to the large bean family which is scientifically known as Phaseolus vulgaris. Preferably these are also referred to as the common bean due to their common ancestry. Historical references have shown that common bean originated Peru and it was from there only that eventually it spread throughout South and Central America due to immigrants. Europe had tasted beans in the late 15th century when Spanish wanderers and explorers brought the beans from their respective voyages around the globe.
 

The inexpensive taste and health blessings made the beans really popular and known round the world. the simplicity of these beans brought them to be used in almost all households and housewives utilized them in all their new recipes and thus bean entered every kitchen and has reached the stage where it has become a stable and indispensable food item.

These fat free and high on protein beans are largely produced by countries like India, China, Indonesia, Brazil and the United States and their production has proved to be a huge commercial success.

 

A complete Health Boosting Package
These little beans are a well wrapped source of all nutrients in proportional quantities. With high protein content, these legume beans prove to be an enriched source of energy and strength to fight all kinds of diseases. Out of many, several important minerals provided by Navy Bean causing health benefits are listed below:

Folate
It is a very good source of folate which helps in lowering the chances of heart attack to a greater extent. 3.7% of the recommended daily intake for folate can be compensated with just one cup of cooked Navy Beans.

How it works?
Folate lowers the levels of homocysteine, an amino acid which is an intermediate product in metabolic processes, especially the methylation cycle. Increased levels of Homocysteine in blood can be risky to heart and also cause peripheral vascular disease. Therefore Folate essentially helps in maintaining the health of our heart.

Magnesium
Magnesium brings comfort and relief to our veins and arteries and thus helps in their regular workout.
It helps in ensuring a smooth supply of blood, oxygen and nutrients to all parts of our body. A quick healer, Magnesium in required quantities heals the radical injuries to the heart. Eating one cup of Navy Beans a day will ensure that 26.8% of your heart's demands for magnesium are retorted and also that your heart will pump with vigor and bring a healthy smile on your face.

 

Potassium
Yet another important mineral, which though is needed in minor quantities but their absence might cause great harm. Potassium is a natural electrolyte which boosts our cardiovascular health by proficiently enabling our nerve system to carry on healthily and also in contraction of all muscles to maintain proper blood pressure. Now just one cup of Navy Beans is equipped with 669.8 mg of potassium and along with that 1.82 mg of sodium thus proving to be a huge reservor of minerals essential for our healthy heart and healthy us.

Other minerals which are transported to our body through Navy Beans are Iron, Copper and phosphorous making Navy Beans a perfect treat for those suffering with diabetes, insulin

resistance or hypoglycemia. The high Iron content makes Navy Bean a nutri-delight for all the women who need iron in necessary quantities especially because these beans are fats free. Therefore only strength and not bulk is ensured.
 

A Responsible Caretaker of your Heart

Navy Bean is yet another beneficial legume that contains fiber and proteins and fights fats and cholesterol. these fibers when consumed in recommended quantities form a gel-like substancein the digestive tract and after combining with the bile it shows the way out to all cholesterol in the bile. These Insoluble fiber not only helps to increase stool bulk and prevent constipation, but also prevent digestive disorders like irritable bowel syndrome and diverticulosis. Thus resulting in a whopping 82% reduction in heart attack risk!

Essential Vitamins are also provided in satisfactory quantities especially Vitamin B1 and it helps in strengthening your brain tissues and neurotic designs and boosts your memory. therefore it is crystal clear fact that Navy Beans are a big storehouse of all nutrients like carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and the list goes on.

Easy to store, these beans after harvesting can be preserved in air tight containers and can be cooked easily later on. Presoaking helps in making it easier and faster for you to cook them.
 

How you can gorge on these delicious and highly nutritious Beans:

  • You can make a delicious sandwich spread by blending cooked navy beans in a food processor with olive or flax oil. Add spices according to your taste
  • A nutritious as well as appetizing tomato soup can be prepared by mixing some pre-cooked navy beans
  • Easy to cook and hard to resist recipe: Mix cooked navy beans with olive oil, sage and garlic and serve on bruschetta
  • Combine navy beans with cooked roasted buckwheat and healthy onions and mushrooms for a sumptuous & mouthwatering 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.

Delicious Recipes

Navy Bean Soup
Easy to cook and great to eat. Boil water in a large pot. Add Navy beansand cook for a couple of minutes. Now let these beans soak for an hour. after that drain them and set aside. Add two teaspoons of olive oil in a pot and fry chopped onions and carrots till they turn golden brown. now add salt, beans and water. Let the mixture boil for two hours on low heat. keep stirring it once in a while. Cool it a bit or if you want serve it hot.

Navy Bean Salad
All you need is a perfect mixture of all beans and vegetables you love like green beans, French green beans, cut wax beans, Navy beans, kidney beans and baked beans. For taste you can sprinkle chopped green pepper, Sliced red Spanish onion, little sugar, vinegar, salad oil and salt as you please. Combine all the vegetables, toss them in order to mix them uniformly. Combine sugar, vinegar and oil over vegetables. Sprinkle with salt and pepper. Toss lightly. Refrigerate overnight. and serve the next day.

Broccoli and Navy Bean Stew
Cook some buckwheat spaghetti, and save the water. Heat some water with about half a spoon of red wine vinegar, and add some broccoli and chopped onions. When near-tender, add some cooked navy beans and the drained spaghetti. If there isn't enough liquid, use a little of the saved spaghetti water. Also include a little rosemary . Cook a little longer. Serve with some raw diced tomato on top.

There are numerous other mouthwatering recipes which can boost your nutrition as well as give you a sigh of relief as your children will gorge on these sumptuous delights and you would not have to worry about their nutrition at all. Leave that to Navy Beans.