Chances are you’ve used pea beans, also known as navy beans, in recipes without even realizing it. These mild, creamy white beans are a pantry staple and key ingredient in many classic dishes. But what exactly are pea beans? Let’s take a closer look at this versatile legume.
Pea Beans are Navy Beans
Pea beans and navy beans are two names for the same type of bean. They earned the names “pea bean” and “navy bean” due to their small pea-sized shape and because they were a staple food for sailors in the US Navy.
Botanically, pea beans are the dried seeds of the common bean plant, Phaseolus vulgaris They are a variety of white bean, which also includes other popular types like cannellini and great northern beans.
When dried, pea beans are small, oval shaped and bright white. They have an ultra creamy texture when cooked, making them perfect for purees, soups and baked bean dishes. Their mild flavor absorbs surrounding flavors easily.
Dried pea beans are available year-round in most grocery stores. Canned navy beans are also readily available. Both make good pantry basics.
Nutrition Profile of Pea Beans
What makes pea beans such a healthy addition to your diet? Here’s an overview:
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Protein: 1 cup of cooked pea beans contains about 15g protein. The protein is plant-based, making pea beans useful for vegetarian and vegan diets.
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Fiber: A 1 cup serving also has 19g of dietary fiber. This aids digestion and heart health.
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Iron: Pea beans provide about 4.5mg iron per cooked cup. Iron carries oxygen in the blood.
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Folate: 1 cup contains over 300μg folate. This B vitamin is essential for new cell production and preventing birth defects.
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Magnesium: Pea beans are high in magnesium at 120mg per cup. Magnesium regulates blood pressure.
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Manganese: Pea beans have manganese for strong bones and efficient metabolism.
With plenty of protein, fiber and key micronutrients, pea beans offer excellent nutrition in a tiny package!
How to Cook with Dried Pea Beans
To enjoy pea beans at their best, start with dried beans and cook them properly:
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Before cooking, pick through dried pea beans and discard any discolored or misshapen beans. Rinse the rest.
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Soak pea beans 8-12 hours or overnight in plenty of water. Discard soaking water.
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Drain soaked beans, rinse and add fresh water. Cook at a simmer until tender, usually 1-2 hours.
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Avoid adding salt during cooking as it can prevent beans from softening. Salt at the end.
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Pea beans absorb flavors easily, so cook them in seasoned broth for more flavor.
Slow cooking and proper rehydration results in tender, creamy pea beans perfect for any recipe!
Easy Ways to Use Pea Beans
The mild taste and smooth texture of pea beans make them endlessly versatile in both savory and sweet dishes:
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Purée cooked pea beans into dips and spreads like hummus or bean dip.
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Mash pea beans and shape into veggie burgers or meatless “meat”balls.
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Add whole pea beans to soups, chilis and stews for extra protein and fiber.
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Mix pea beans into pasta salads, grain bowls and other bean salads.
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Make classic navy bean soup with ham and vegetables.
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Use pea bean liquid as an egg substitute in baked goods.
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Blend pea beans with liquid into dairy-free “milk” or “ice cream.”
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Roast spiced pea beans for a crunchy, high-protein snack.
With their subtle flavor and ultra-smooth texture when cooked, it’s easy to see why pea beans have been a beloved pantry staple for ages. They make an affordable, nutritious addition to all types of recipes.
Storing Cooked Pea Beans
Get the most mileage from every batch of cooked pea beans with proper storage:
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Allow pea beans to cool completely before storing. Transfer to an airtight container.
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Store cooked pea beans up to 4 days in the refrigerator or 6 months in the freezer.
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Portion cooked beans into meal-sized amounts before freezing for easy use later.
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Label portions with recipe ideas and freeze dates for best quality.
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Pureed pea beans can be frozen into ice cube trays for use in small amounts.
Keeping a stash of cooked pea beans in the fridge or freezer makes whipping up nourishing meatless meals a breeze. Just remember to handle them safely and store beans properly.
With their stellar nutrition stats, budget-friendly cost, and incredible versatility, pea beans deserve a spot in any well-stocked pantry. Give the pea bean a try if you haven’t already experienced how its smooth, mild taste and texture enhances plant-based recipes. Once you see how easy they are to cook with, you may find yourself turning to this tiny bean again and again!
Know your Pea bean -Cultivation
- When growing the pea bean, you should do the same things you would do with a climbing French bean. It is best to plant seeds under cold glass in late April and then move them outside five or six weeks later. You can also plant seeds where they will grow at the start of May. As long as the soil is warm, germination usually happens quickly, in ten to fourteen days. If planted in April, the first beans should be ready to pick in early August. It doesn’t grow as fast as modern French bean varieties. People say that the plants do better in light soil, but they can also grow in heavy clay.
Know your Pea Bean – Introduction
- It is a brown and white half-hardy bean called Phaseolus aegypticus. It has been grown in England for more than 400 years. It’s not a cross between a pea and a bean, even though the plant is called a pea bean. It is not possible for peas and beans to cross, and the pea bean is a separate species of bean called Phaseolus aegypticus. The plant was written about in Gerard’s Herbal, which came out in 1597. It was one of the first half-hardy beans to be grown in Europe.
Let’s Settle the “Peas vs Beans” Debate Once and For All | Chefs Produce Co.
FAQ
What is another name for pea beans?
What kind of bean is a pea bean?
How do you eat pea beans?
Are pea beans good for you?
What is a white pea bean?
In the US, pea bean or white pea beans is also used to describe small white common beans (Phaseolus vulgaris). The term may be used for navy beans, which came from the fact that the U.S. Navy relied heavily on these to feed sailors in the 19th century. These beans are considered to be healthy and are often used in pies and soups.
Are peas high in protein?
Peas are a great vegetarian or vegan protein source. Per 100g of peas, it contains 5g of protein. This is not necessarily high in protein because if compared to something like chicken, there is 27g of protein per 100g. Peas do contain protein but are not necessarily high in protein.
Are pea beans your favourite bean?
Some of home-grown pea beans. These are without a doubt our favourite bean that we have ever grown. We’ve mentioned them several times in passing before, but today we are dedicating an entire post to what is undoubtedly our favourite bean that we have ever grown or eaten: the pea bean.
Are peas the same as beans?
Peas and beans, after all, are all the edible seeds from a plant. Both originate and are harvested from inside a pod. They also contain similar nutrients – fiber and protein, for instance. Peas, however, are usually referring to the round seed of the species Pisum sativum. But the terms are often used interchangeably. Hence the confusion.