Navy Bean
Navy beans are small, tender, and subtly creamy, offering a gentle sweetness and earthy undertone. Their mild flavor makes them a versatile canvas in plant-based cooking, providing both nourishment and grounding energy. Each bean carries quiet sustenance and adaptability, enhancing both simple and complex dishes.
VOLUME
Mild
FLAVOR PAIRINGS
Garlic, onion, shallot, leek, chive, thyme, rosemary, sage, tarragon, bay leaf, black pepper, white pepper, paprika, chili, cumin, coriander, turmeric, tomato, bell pepper, carrot, celery, zucchini, pumpkin, sweet potato, spinach, kale, collard greens, arugula, lentils, chickpeas, tofu, tempeh, quinoa, rice, millet, amaranth, oats, coconut cream, cashew cream, olive oil, coconut oil, sesame oil, maple syrup, date syrup, agave, coconut sugar, jaggery, molasses, vinegar, lemon, lime, vegan soups, stews, casseroles, sauces, and plant-based baked goods.
SELECTING
Choose small, uniform, dry navy beans free from cracks, discoloration, or dust. Fresh or canned navy beans should be firm and intact. Organic is preferred for flavor and vibrational integrity.
HOW TO USE
Cook in soups, stews, salads, casseroles, or mashed as spreads. Pair with herbs, spices, and acid to enhance flavor and digestibility.
STORING
Store dried beans in an airtight container in a cool, dry place. Refrigerate or freeze cooked beans for up to a week.
SUBSTITUTIONS
Cannellini beans, great northern beans, or lima beans for similar texture and mild flavor.
HEALTH BENEFITS
High in protein, fiber, B vitamins, and minerals such as iron and magnesium. Supports digestion, cardiovascular health, and sustained energy. Energetically, navy beans ground, stabilize, and provide gentle nourishment.
CONCERNS
Cook thoroughly to neutralize lectins; undercooked beans can cause digestive discomfort.
HISTORY
Navy beans were cultivated in the Americas for centuries and became a staple for their nutrition, versatility, and long shelf life. Today, they remain essential in plant-based, high-vibration kitchens worldwide.
