How to Cook Navy Beans
Navy beans, also known as haricot beans, are a type of white bean that is often used in cooking, especially in baked beans and casseroles. They have a mild, slightly sweet flavor and a soft, creamy texture when cooked. Cooking navy beans can seem intimidating, but it’s actually quite easy once you know the basic steps.
Benefits of Cooking Navy Beans
Before we dive into the steps of cooking navy beans, let’s talk about why they’re worth the effort. Cooking navy beans is a great way to incorporate fiber, protein, and various essential vitamins and minerals into your diet. Here are a few more benefits:
- Low in calories and rich in nutrients, making them an excellent option for vegetarians and vegans.
- Can be used in a variety of dishes, from soups to casseroles, and are especially great as a vegan alternative to canned beans.
- High in fiber, which can help lower cholesterol and improve digestive health.
- Can help stabilize blood sugar levels due to their high content of slowly-digestible carbohydrates.
Basic Preparation of Navy Beans
There are several methods for preparing navy beans, but boiling them is one of the easiest and most popular methods. Here’s a simple recipe for boiling navy beans:
Ingredients:
- 1 cup of dry navy beans
- 4 cups of water
- Salt, optional (to enhance flavor and tenderization)
- Cooking oil, optional (to reduce foam when boiling)
- Garlic or onion powder, optional (for added flavor)
Instructions:
- Sort and rinse the beans, removing any debris, stones, or broken beans.
- Place the beans in a large pot with at least 4 cups of water, depending on personal preference. Some people prefer a lighter broth, while others enjoy a thicker consistency.
- Bring the mixture to a boil, either by placing it on a stovetop, microwave, or pressure cooker. Be patient, as it may take some time to boil vigorously.
- Once boiling, reduce heat and allow the mixture to simmer. Let the beans cook for approximately 60-90 minutes, or until they become tender when bitten or mashed.
Salt: When to Use and When Not to
While many people cook their beans in saltwater to enhance the flavor, there are scenarios where adding salt too soon can harm the cooking process. In summary, always delay the addition of salt until after 30 minutes of boiling the beans:
- If beans are cooking slowly or won’t stay whole, additional salt is beneficial in bringing out texture.
- With high-water cooking methods like boiling or steam-cooking, more water helps disperse acidity naturally produced while beans sit; extra water reduces excess water when combining cooked navy beans and new ingredients with acid levels less than normal for food containing navy beans.
