.Haricot beans are popular due to their excellent nutritional value, delicious flavor, and ease of preparation. Soups and salads are the most popular haricot bean recipes among the many available.

What are haricot beans?

Beans that are cream or whitish in color, such as haricot beans, are widely used in the making of baked beans at home.

Haricot beans, also known as white beans, pea beans, and other similar names, are small, dry, oval-shaped beans that are commonly used in baked beans, pies, and soups.

The scientific name for this bean variety is Phaseolus vulgaris, which means “common bean.” Its origins can be traced back to South America, and it was first brought to Europe in the 15th century.

These beans gained popularity after becoming a staple food for the American haricot for a lengthy period of time. Despite its mild flavor, this bean is a fantastic source of high-quality protein and should not be overlooked.

Why soak beans?

Dried haricot beans, like all other types of beans, must be soaked for at least 6-8 hours before being used in cooking. This reduces the amount of time and effort required to produce several delightful haricot-based dishes.

In addition to being more digestible than dried beans, soaking beans are also more nutritious. While other legumes lose nutritional value when canned, haricot beans have been shown to keep their high nutritional value even after being canned for extended periods of time.

In general, the haricot bean is regarded as a complete food since it contains a high concentration of nutrients, making it a nutritious addition to one’s diet on a consistent basis.

Haricot beans nutrition facts:

The high protein and carbohydrate content of pulses and legumes is well-known to the general public. The nutritional information for haricot beans is similar as for other beans.

Dry haricot beans provide 21.5 g of protein, 45.5 g of carbs, 2.4 g of fiber, and 1.5 g of fat per 100 g of dried beans.

There are considerable calcium levels in these beans (about 180 mg per 100 g beans) and iron levels in haricot beans are crucial nutritional considerations (about 6.8 mg in 100 g beans).

In a nutshell, haricot beans are a good source of mineral nutrients, which the body requires for healthy functioning.

In terms of calories, a half-cup serving of cooked haricots contains 100. However, this calorie value may vary based on the components used in preparation.

Given their nutritional value, it’s safe to assume that these widespread beans are a must-have for vegans and vegetarians.

These beans’ health benefits include minimizing digestive issues, lowering cholesterol, and managing blood pressure because they are low in saturated fats and sodium.

wooden spoon with haricot beans on wood surface

Haricot beans health benefits:

Haricot beans are a fantastic source of dietary fiber, which lowers cholesterol, supports digestive health, and prevents needless rises in blood glucose levels.

Furthermore, the presence of many elements such as vitamins and minerals makes this bean a must-have food item in your daily diet. Here are a few of the health advantages of haricot beans:

Haricot beans are high in antioxidants, which protect your body’s cells from free radical damage. Free radicals generate oxidative stress in cells, which leads to various chronic health issues, such as cancer, heart disease, Alzheimer’s disease, and others.

In addition to protecting against various diseases, the antioxidants included in haricot beans may also help prevent premature skin aging. In most cases, wrinkles and fine lines are caused by metalloproteinases, which are created when your body is exposed to sunlight.

Some enzymes break down elastin and collagen strands, causing wrinkles and fine lines on the skin. Haricot beans are also high in protein and minerals like zinc and copper, which can help prevent premature skin aging.

Haricot beans for digestive health:

The high quantities of dietary fiber in haricot beans are incredibly advantageous to your digestive system.

Soluble fiber forms a gel-like substance inside the digestive tract, combining with bile and cholesterol and eliminating it from the body.

Dietary fiber also contributes to increasing stool volume and regulating bowel movements, which benefits in the prevention of constipation and other digestive illnesses like diverticulosis and irritable bowel syndrome.

One of the many advantages of consuming dietary fiber is that it aids in the stabilization of your insulin and blood sugar levels. Because haricot beans are high in fiber, they are considered an excellent meal choice for people with diabetes.

These legumes also have a low glycemic index, which means they are slowly digested and assimilated, causing no excessive increases in your blood glucose levels.

Haricot beans mineral content:

Haricot beans are high in the trace mineral molybdenum, which is required to develop and activate a variety of detoxifying enzymes such as aldehyde oxidase and sulfite oxidase.

Acetaldehyde, a harmful consequence of fungus, yeast, and alcohol metabolism and an essential part of tobacco smoke and vehicular exhaust, can be neutralized by aldehyde oxidase.

Sulfite oxidase is a mitochondrial enzyme that functions as a catalyst in the sulfoxidation process, which can be harmful to one’s health.

Haricot beans’ high fiber content binds with digested material in the gastrointestinal tract, assisting in waste elimination and detoxifying your body of dangerous poisons.

Copper and manganese, both trace elements cofactors of an important oxidative enzyme known as superoxide dismutase, are abundant in haricot beans. This enzyme combats free radicals in your body and protects you from oxidative stress and damage.

Copper is another mineral that stimulates the action of an enzyme called lysyl oxidase. This enzyme is involved in cross-linking elastin and collagen, which provide bones, tendons, and blood vessels with structure and flexibility. Hemoglobin is synthesized from copper, and copper is required for effective usage of iron by red blood cells.

Haricot beans help to avoid birth abnormalities. Folate insufficiency frequently causes neural tube defects (birth malformations of the spine, brain, or spinal cord) in newborns.

Haricot beans have been shown to have high quantities of folic acid or folate. This aids in the prevention of birth deformities and helps to ensure a healthy delivery.

How to cook haricot beans:

When choosing white haricot beans, avoid beans that are pale or discolored. This indicates poor storage conditions, which reduces the nutritional content of haricot beans.

If you’re cooking haricot meals, make sure you pick through the beans to remove any stones or contaminants. Following that, soak beans in enough water overnight or all day to soften the skin and flesh of the beans. Rinse the soaked beans a few times to remove any preservatives.

Preparing haricot bean meals is similar to preparing dry bean foods. The main step in making haricot beans is to boil them in water until they are mushy or the skin pops up. You can crush the beans to see whether they are ready.

After that, stir-fry your chosen vegetable items (e.g., onions, garlic, tomato, etc.) and add cooked haricot beans. To make a delicious soup, add vegetable or chicken stock. Simmer for a few minutes before adding flavoring spices, salt, and pepper. Your haricot bean soup is now ready to serve.

Cannellini, great northern beans, and lima beans are good substitutes for haricot beans. Consider growing haricot beans in sunlight locations if you have a vegetable garden.

They are high-yielding and low-maintenance crops. As a result, even with minimal care and upkeep, you can expect a good output.

Another advantage of producing haricot beans is that they help increase the soil’s nitrogen level. Allow haricot beans to develop on the plants before harvesting when the shells begin to dry.

haricot beans in a sack with a scoop spilling out onto wood surface

Choosing and storing beans

Both dry and canned, haricot beans are widely accessible in stores throughout the United States and Canada.

Selecting dry, homogeneous white beans in packets ensures consistent soaking and cooking times. Avoid beans with fractured, cracked, or sliced surfaces since they do not keep well once boiled or canned.

Dry navy lasts for many months. Store dry beans in an airtight plastic/metal bin at home in a cool, dry location. Keep them away from high temperatures and humidity.

Methods of preparation and serving

Haricot beans are the most popular white bean in the United States, Canada, and Europe. Cooking frequently necessitates soaking in cold water for 3-5 hours. They cook faster than other types of white beans.

You can also boil them for 1 hour on low heat or pressure cooked for 20 minutes with soaking and 20-30 minutes without soaking. The soaking and boiling also aid in the removal of anti-nutritional substances and the reduction of flatulence.

Conclusion on haricot beans:

Haricot beans might be a wonderful choice when it comes to picking healthy strategies to boost your health.

These legumes are high in nutrition and help your body function at its best. They don’t have unhealthy ingredients like fat, sugar, and sodium commonly found in processed foods.

Haricot beans are also a low-cost source of high-quality protein, making them a popular food in many cultures worldwide.

If kept in a dry, cool, and dark place, these beans can be stored for as long as a year. Keep them in an airtight container in a dry, cool, and dark place.

Cooked haricot beans will keep in a closed jar in the refrigerator for three to four days.

More articles on beans:

Are Garbanzo Beans Good For You?

How to Cook Canned Black Beans

Green Beans Nutrition Facts

Lupini Beans

Can Dogs Eat Black Beans?

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