I can’t wait to tell you all about the Great Northern Beans! A few years ago, I wouldn’t have known what certain white beans were called. And now I’m thoroughly obsessed with beans, lentils, and all things legumes.
This passion started on a panicked grocery store run during that first week in March 2020. There was no meat, bread, or milk at the grocery store and I panicked. Having three little kids made me feel like I had to buy something healthy and nutritious that would last us until the end of the world.
There was a time when I didn’t know what to do with dried beans, but I bought a lot of them. A few years later beans have become so much more than a survival supply. Making beans on the weekends has turned them into a heartwarming comfort food in my kitchen. I love them freshly cooked in a flavorful broth and drizzled with olive oil. They also serve as an excellent meal prep item throughout the week.
Ok, lets get into the good stuff. This post is organized in the way that will be most useful to the average home cook who isn’t crazy about beans. It starts with general information about how to use beans in cooking and nutrition facts. For my fellow legum lovers, I have followed with more history and cultural context.
Great northern beans are a versatile type of white bean that earn their name by being exceptionally hardy, resilient, and packed with nutrition. If you’re looking to add more plant-based protein to your diet, these satisfying legumes are a great choice.
With their delicate flavor and texture, great northern beans thrive in a variety of dishes from hearty chilis to summery salads Let’s take a closer look at what makes these beans so great.
An Overview of Great Northern Beans
Great northern beans are a variety of white bean native to the Americas. They are medium-sized oval shaped and have a creamy white color and thin skin. Their interior is dense and starchy when dried.
When cooked, great northerns have a delicate, mildly sweet flavor reminiscent of nuts or potatoes. They hold their shape well when cooked, with a smooth, creamy texture.
These versatile beans work well in a range of savory dishes, making them a kitchen staple. Their mild taste lets other flavors shine while adding protein and nutrition.
Key Nutrition Facts
A 1/2 cup serving of cooked great northern beans contains:
- 127 calories
- 22g carbohydrate
- 9g protein
- 5g fiber
- 80mg calcium (8% DV)
- 3mg iron (18% DV)
- 515mg potassium (11% DV)
Great northerns provide a powerhouse nutrition profile without the fat and cholesterol found in animal proteins.
With nearly 10g of protein per serving, they are an excellent plant-based protein source. The fiber and complex carbs help regulate digestion and blood sugar levels.
They are also high in key minerals like iron, potassium, and calcium, which play many important roles in the body.
An Extremely Hardy Legume
One reason great northern beans live up to their name is their hardiness. These beans thrive in colder climates.
In fact, frost and near-freezing temperatures make the bean pods sweeter and enhance flavor. Great northerns grow well across the northern U.S. and Canada where other bean varieties struggle.
Once dried, the beans also have a long shelf life of 1-2 years when stored properly in a cool pantry. So they are easy to keep on hand year-round.
Delicate Taste and Texture
While hardy, great northern beans have a delicate flavor compared to other beans. They lack the earthiness of pinto beans or sweetness of black beans.
Their taste is neutral with subtle nutty and potato undertones. When cooked, they become soft and creamy while still retaining their shape.
This versatility allows great northerns to work well in a wide variety of dishes without overpowering other flavors. They readily soak up surrounding seasonings and liquids.
Ways to Enjoy Great Northern Beans
With their mild taste and creamy texture, great northern beans enhance both savory and slightly sweet dishes. Here are some tasty ways to eat them:
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Chilis, stews, and soups – Their heartiness stands up to slow cooking.
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Salad bean salads – Toss with vinaigrette and vegetables.
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Baked beans – Sweetened with maple syrup or brown sugar.
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Puréed for dips – Blend with garlic and olive oil.
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White bean pasta sauce – Purée with olive oil, garlic, and Parmesan.
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Roasted for snacks – Toss with olive oil, salt, and spices.
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Mash as a sandwich spread – Spread on toast like hummus.
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Add to casseroles and pasta bakes – Combine with vegetables and sauce.
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Make falafel with chickpea flour.
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Blend into hummus in place of or with chickpeas.
Selecting and Preparing Great Northern Beans
Great northerns are available dried or canned. Canned beans are more convenient while dried beans are cheaper and allow control over sodium content.
If using dried, sort through and rinse before cooking. Presoak for faster cooking time. Cook dried beans in water or broth until soft, about 90 minutes. They double in size when cooked.
Canned great northern beans only need a quick rinse before using. They hold up well to most cooking methods without turning to mush.
Storing Cooked and Leftover Beans
Cooked beans can be refrigerated for up to 5 days for use in other dishes. Portion beans into containers with liquid to cover.
For longer storage, cooked beans freeze well for 2-3 months. Portion into freezer bags or airtight containers, making sure to cover with broth or water.
Thaw frozen beans in the refrigerator before using. The liquid ensures they reheat evenly. Use thawed beans within 3-4 days.
Are Great Northern Beans Healthy?
With their stellar nutrition stats, great northern beans offer many health benefits:
Heart health – The fiber, potassium, folate and magnesium support heart health and reduce heart disease risk.
Stable blood sugar – The fiber and protein help prevent blood sugar spikes and crashes.
Digestive regularity – The high fiber content helps maintain regular bowel movements.
Muscle building – The protein stimulates muscle growth and recovery after exercise.
Iron for energy – The iron carries oxygen throughout the body for energy production.
Cancer prevention – Insoluble fiber may lower colorectal cancer risk.
Potential Concerns
Great northern beans contain essential nutrients and offer health benefits as part of a balanced diet. They also provide antioxidants and polyphenols that may help lower disease risk.
However, they do contain phytic acid, an antinutrient that can block mineral absorption. Cooking and sprouting helps reduce phytic acid levels. Consuming beans with vitamin C-rich foods enhances iron and zinc absorption.
Some people experience bloating and gas from the indigestible sugars in beans. Introducing beans gradually while staying hydrated can help minimize discomfort. Overall, great northerns are a safe, nutritious food for most healthy people.
The Takeaway
With their mild, versatile flavor and stellar nutrition, it’s clear why great northern beans live up to their name. These satisfying legumes provide a wealth of benefits from plant-based protein to gut health. Their hardiness makes great northerns an easy, budget-friendly kitchen staple. For a hearty, wholesome addition to soups, salads, and stews, you can’t go wrong with great beans.
What Do Great Northern Beans Tasty Like?
Lets delve into the basics of Great Northern beans to understand their characteristics and culinary applications.
- Common Name: Great Northern beans
- Aliases: “large white“, “common beans”
- Texture: Meaty
- Size: Larger than navy beans and smaller than cannellini beans
- Shape: Oval-shaped beans
- Color: Off white
- Taste: Mild, subtle flavor
- Cooking Time of Dry Beans: 120 minutes after soaking
- Best Culinary Uses: Salad, soup, and chili
Great Northern beans boast a thin skin and tender texture, making them ideal for delicate dishes. They stay together and have a mild, delicate flavor. This makes them perfect for lighter baked dishes, chicken chili, minestrone soup, and cassoulets, where their texture and taste can stand out without taking over the whole dish.
Soup: Great Northern beans are renowned for their ability to absorb flavors, making them perfect for soups. For extra protein and a satisfying, creamy touch, try adding them to a hearty vegetable soup like great northern bean soup, minestrone, or white bean soup. Try this white bean chicken chili recipe and mushroom and turkey soup.
Dip into Deliciousness: Transform great northern beans into a luscious dip. They go well with fresh vegetables or pita chips when mixed with garlic, lemon juice, olive oil, and your favorite herbs to make a smooth and healthy dip.
Mashed Magic: Move over mashed potatoes; great northern beans can be the star of your next mashed dish. Blend them with garlic, butter, and herbs for a flavorful alternative thats rich in protein and fiber.
Baked Goodness: Great northern beans can be a surprising but fantastic addition to baked goods. Try adding them to brownies or cookies for a healthier twist. They’ll add moisture and a mild nutty flavor.
Savory Stews and Casseroles: Enhance the heartiness of stews and casseroles by including great northern beans. Their ability to soak up flavors will give your food a delicious creaminess that will make your taste buds sing.
Bean Burgers and Patties: If you want to get more protein from plants, try making bean burgers or patties with great northern beans. Mix them with breadcrumbs, spices, and your favorite vegetables.
Do not worry if you get to the kitchen ready to cook a tasty recipe and realize you are missing great northern beans. There are other types of beans that can be used instead, each with their own unique tastes and textures. Here are some fantastic substitutes for great northern beans:
Pinto Beans: Pinto beans, with their earthy and slightly nutty flavor, make an excellent substitute for great northern beans. They have a similar creamy texture when cooked, making them a seamless addition to soups, stews, and casseroles. Consider using them in bean salads or mashing them for a hearty side dish.
Black Beans: For a darker and more robust option, black beans are a fantastic alternative. They add a hearty and satisfying element to dishes. For a different take on your favorite bean-based recipes, like dips, burritos, or even brownies, try adding black beans.
White Navy Beans: These beans are about the same size and texture as great northern beans, so they can be used in place of them. They have a mild flavor that pairs well with a variety of ingredients. Use white navy beans in soups, chowders, and baked dishes to maintain a smooth and creamy consistency.
Cannellini Beans: Cannellini beans, also known as white kidney beans, are a superb replacement for great northern beans. They are a little bigger than other nuts and taste nutty. They go well in salads, pasta dishes, and casseroles. Their creamy texture makes them an excellent choice for purees and dips.
First, rinse one pound of dry Great Northern beans under cold water. Then, put them on the stove to cook. Place them in a dutch oven, cover with fresh water, and let them soak overnight at room temperature. The next day, drain and rinse the soaked beans, returning them to the large pot. Add chicken broth, bay leaves, and garlic cloves for aromatic depth. Bring to a gentle boil on medium-high heat, then reduce to a simmer. Add a little salt and red pepper flakes, and cook the beans slowly until they are soft and creamy.
For a quicker and more convenient preparation, use your trusty Instant Pot or pressure cooker. Rinse one pound of dry Great Northern beans under cold water and transfer them to the Instant Pot. Fill the pot with fresh water and set it to “quick soak” for 8 hours. You can also do this at room temperature. Drain and rinse the beans, then add chicken broth, bay leaves, salt, and red pepper flakes. Seal the Instant Pot and set it to high pressure for around 25 minutes. Allow natural release for optimal tenderness.
- The quick soak method is a quick and easy way to get dried beans ready in less time than the traditional overnight soak method. To cook the beans, rinse them and put them in a pot. Add water and quickly bring to a boil. For two to three minutes, cook the beans. Then take them off the heat, cover them, and let them soak in hot water for about an hour.
- Add a Ham Bone: Adding a ham hock will make it taste better. For a smoky and meaty flavor, simmer the ham bone with Great Northern beans, chicken stock or vegetable broth, bay leaves, and red pepper flakes.
- Add herbs: Fresh rosemary or thyme can be added to the pot to make it taste better.
Bothy Beans: One of the easiest and tastiest ways to eat beans is right in the tasty broth they were cooked in. Add a little olive oil and fresh parmesan cheese, and serve with a piece of crusty bread.
Add your bean to a bowl of white brown or white rice with pickled onions, chopped fresh vegetables, and your favorite hot sauce. Mix it all together and serve.
Lets start with the nutritional profile of Great Northern beans. The USDA provides the following information for a 1-cup serving of thoroughly cooked (boiled) Great Northern White beans without salt:
- Calories: 122 g
- Protein: 14.7 g
- Fat: 0.79 g
- Carbohydrates: 37.3 g
- Fiber: 12.4 g
- Calcium: 120 mg
- Iron: 3.77 mg
- Magnesium: 88.5 mg
Yes, Great Northern beans are good for you. Let’s look at their health benefits and their advantages based on scientific studies (see the list of all the sources at the end of the post).
Great Northern beans pack an even greater nutritional punch compared to their navy counterparts. Providing around 208 kCal per serving, they offer 37.3 grams of complex carbohydrates, primarily derived from starch. This high fiber content, with 12.3 grams per serving, supports blood sugar regulation, enhances satiety, and improves digestive function. In a country where less than 10% of people meet the recommended daily fiber intake, both Great Northern and navy beans stand out as valuable sources of fiber, making them smart choices for overall health. (1,2)
These white beans are a robust source of protein, with each cup providing 14.5 grams. Vegans and vegetarians often turn to Great Northern beans or other legumes to boost their protein intake. However, its important to note that like other legumes, Great Northern beans are not complete sources of protein, lacking all nine essential amino acids. Pairing them with complementary grains ensures a well-rounded amino acid profile. (3)
Health Benefits of Legumes
Being legumes, Great Northern beans contribute to a nutrient-rich category studied extensively by nutrition researchers. Increased legume intake correlates with lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes. Including these beans in your diet can be a delicious and nutritious way to support overall health. (4)
The common bean traces its roots to the landscapes of South America. The humble bean’s journey starts with the wild bean that is thought to have come from the area that includes southern Ecuador and northern Peru. From here the bean traveled southwards and northwards.
The ancestor wild bean went as far south as Salta in northern Argentina. It changed and adapted to the different climates and ecosystems it encountered. Simultaneously, it spread northwards, reaching the arid expanses of Chihuahua, Mexico. Wildbeans can be found in the same geographic range today.
Around 7,000 years ago, common beans were domesticated. These cultivated beans became valuable commodities, not just for sustenance but also for trade. Through extensive trade networks, they began their northward trajectory, eventually reaching the United States. (5)
Pinto and Great Northern entered the central U.S. moving native peoples, specifically the Mandan Indians, who brought the Great Northern bean as far north as the province of Alberta. (6)
Common beans, especially popular varieties like pinto and great northern beans, are extensively cultivated in the United States. The central U.S. states, often referred to as the “Bean Belt,” including North Dakota, Michigan, and Nebraska, contribute significantly to the countrys bean production. The legacy of bean cultivation by Native American tribes persists in these regions. (7)
What Is The #1 Healthiest Bean?
FAQ
Is there another name for great northern beans?
Are great northern beans kidney beans?
What’s the difference between navy beans and Great Northern beans?
What can be substituted for great northern beans?