What Are Haricot Beans? A Complete Guide to These Nutritious Legumes

Haricot beans, also known as navy beans or white beans, are a versatile type of bean that can be a nutritious addition to a variety of dishes. But what exactly are haricot beans and what makes them so popular in cooking? Read on for a complete guide to haricot beans including their nutrition, how to cook them, and delicious ways to enjoy them.

Haricot beans belong to the Phaseolus vulgaris species of beans, which also includes other common varieties like kidney beans, pinto beans, and black beans. They are small, oval-shaped beans that are creamy white in color.

Some of the other common names for haricot beans include:

• Navy beans – This name originated because they were a staple food in the U.S. Navy in the 19th century.

• White beans

• Pea beans

• Boston beans

Regardless of the name, these beans are valued for their mild flavor, smooth creamy texture when cooked, and versatility in both sweet and savory dishes. They are popular worldwide, used in Mediterranean, Middle Eastern, American, and European cuisines.

Nutrition Profile of Haricot Beans

Haricot beans are highly nutritious, packing a range of vitamins, minerals, fiber, and plant-based protein in each serving. Here are some of the top nutrients found in cooked haricot beans:

• Protein – A 1 cup serving contains about 15 grams of plant-based protein. This makes haricot beans an excellent meatless protein source.

• Dietary fiber – They provide over 30% of the daily recommended intake of fiber per serving. Fiber promotes digestive health.

• Folate – Haricot beans are an excellent source of folate, with 1 cup providing over half of the RDI. Folate is essential for cell division and preventing birth defects.

• Iron – These beans provide about 20% of the daily iron requirement per serving, which supports healthy red blood cell production.

• Potassium – A mineral that regulates fluid balance and heart health. Haricot beans contain over 15% of the RDI of potassium per serving.

• Magnesium and phosphorus – These minerals are important for bone health. Haricot beans provide around 15-20% of the daily needs for both per serving.

This stellar nutrient profile makes haricot beans helpful for weight management, digestive regularity, heart health, and much more. They are low in fat, especially saturated fats, contributing to their heart healthy profile.

Purchasing and Storing Haricot Beans

Haricot beans can be purchased dried or canned. Dried beans are more economical and have a longer shelf life compared to canned, but take more time to prepare. Canned beans offer convenience.

Buying Dried Haricot Beans

Look for dried haricot beans sold in bulk or pre-packaged bags in the dry goods section of grocery stores, health food markets, or online stores. When stored properly in an airtight container in a cool, dry place they can last for up to 12 months.

Inspect packages for any signs of moisture or insect damage before purchasing. It’s also a good idea to sift through dried beans to remove any pebbles or damaged beans before cooking.

Canned Haricot Beans

Canned haricot beans can be found in most grocery stores, usually near other canned vegetables or beans. Opt for low-sodium or no-salt added canned varieties when possible.

Store unopened cans in a cool, dry pantry and use within a year for best quality. Refrigerate after opening and use within 3-4 days. Check cans for dents, swelling or other damage before purchasing.

Cooking Dried Haricot Beans

Soaking dried beans before cooking helps reduce cooking times and improves digestibility. There are two soaking methods:

• Quick soak – Boil beans for 2-3 minutes then soak for 1-2 hours
• Long soak – Soak beans for 8 hours or overnight

After soaking, drain the beans and rinse. Cook beans in fresh water until tender, usually 1-2 hours. Avoid adding salt during cooking as it can toughen beans.

Using Canned Haricot Beans

Drain and rinse canned beans before use to remove excess sodium. Canned beans can be used immediately without cooking. Simply heat through in recipes as needed.

How to Enjoy Haricot Beans

Haricot beans work well in both savory and sweet dishes. Their creamy texture and ability to take on flavors makes them versatile. Here are some ways to enjoy them:

• Soups – Use beans to make hearty bean soups like navy bean or ham and bean soup.

• Baked beans – Slow cook haricot beans with molasses, brown sugar and spices for sweet, saucy baked beans.

• Chili – Their creamy texture works well in vegetarian or meaty chilis.

• Salads – Toss beans with veggies, herbs, and a lemony dressing for a protein-packed salad.

• Purees – Blend beans into dips like hummus or savory spreads.

• Casseroles – Mix beans into skillet dishes, casseroles, and pot pies.

• Side dishes – Sauté beans with herbs and spices for a simple side.

• Bean burgers or falafel – Use bean purees as a base for veggie patties and fritters.

• Pasta e fagioli – This classic Italian bean and pasta soup relies on creamy haricot beans.

• Cassoulet – A popular French bean casserole made with duck, sausage, and white beans.

The options are endless for using protein and fiber-rich haricot beans! Their mild taste allows them to work well in both Mediterranean and Latin American cuisine.

Tips for Cooking with Haricot Beans

• If time allows, always soak and cook dried beans from scratch. They yield the creamiest texture.

• Canned beans can be swapped in as a shortcut. Just be sure to rinse them before use.

• Undercooking beans can lead to digestive upset. Always cook until very tender.

• Pureed beans help thicken and add creaminess to soups, stews or sauces.

• roasted to intensify flavor before adding to recipes.

• Haricot beans pair well with rice, greens, tomatoes, onions, garlic, herbs like oregano, parsley or cilantro.

• For bean salads, dress warm or room temp beans. Dressing cold beans can prevent flavor absorption.