What Are Pea Beans? Discover This Little Gem!

Pea beans, also known as navy beans, are small white beans that have a mild flavor and creamy texture. These beans are high in protein, fiber, and various vitamins and minerals. They are commonly used in soups, stews, and casseroles, and are a favorite ingredient for baked beans. In this article, we will explore what pea beans are, their nutritional information, and how to cook them.

The History of Pea Beans

Pea beans have a long history, dating back to ancient times. They were first cultivated in South America and were brought to Europe by Christopher Columbus in the 15th century. From there, they were introduced to other parts of the world, including North America. They quickly became a staple food in many cultures and were particularly popular among sailors because of their long shelf life.

The Nutritional Value of Pea Beans

Pea beans are a nutritious food that can provide a range of health benefits. They are an excellent source of protein, fiber, and essential vitamins and minerals. A half-cup serving of cooked pea beans contains:

  • Calories: 110
  • Protein: 8 grams
  • Fiber: 6 grams
  • Fat: 0 grams
  • Iron: 10% of the recommended daily intake
  • Calcium: 6% of the recommended daily intake
  • Magnesium: 10% of the recommended daily intake
  • Phosphorus: 10% of the recommended daily intake

Pea beans are also a good source of folate, potassium, and vitamin B6.

The Health Benefits of Pea Beans

Pea beans offer a range of health benefits, including:

  • Improved digestion: The fiber in pea beans can help promote regularity and prevent constipation. This can also help reduce the risk of colon cancer.
  • Lowered cholesterol levels: The soluble fiber in pea beans can help lower cholesterol levels by binding to cholesterol and preventing it from being absorbed into your bloodstream.
  • Reduced risk of heart disease: The fiber, potassium, and magnesium in pea beans can help reduce the risk of heart disease by lowering blood pressure and maintaining a healthy heart rhythm.
  • Weight loss: Pea beans are low in calories and high in fiber and protein, making them a great food for weight loss. They can help you feel full and satisfied for longer periods, reducing the amount of food you eat throughout the day.

How to Cook Pea Beans

Pea beans are easy to cook and can be used in a variety of recipes. Here’s how to cook them:

  1. Sort through the beans to remove any debris or damaged beans.
  2. Rinse the beans in cold water.
  3. Soak the beans overnight in plenty of water to soften them and reduce the cooking time. Alternatively, you can use a quick-soak method by boiling the beans for 2 minutes, removing them from the heat, and letting them soak for an hour.
  4. Drain and rinse the beans and place them in a pot with enough water to cover them by about 2 inches.
  5. Bring the water to a boil, reduce the heat to low, and let the beans simmer for about 60 to 90 minutes, or until tender.
  6. Drain the beans and use them in your favorite recipe.

Final Thoughts

Pea beans are a versatile and nutritious food that can be used in a variety of recipes. They offer a range of health benefits, including improved digestion, lowered cholesterol levels, and reduced risk of heart disease. They are also easy to cook and can be used in soups, stews, casseroles, and baked beans. Give pea beans a try today and discover this little gem!

Common Questions About Pea Beans

  • What are pea beans? Pea beans, also known as navy beans, are small white beans that have a mild flavor and creamy texture. They are commonly used in soups, stews, and casseroles, and are a favorite ingredient for baked beans.
  • What are the health benefits of pea beans? Pea beans offer a range of health benefits, including improved digestion, lowered cholesterol levels, reduced risk of heart disease, and weight loss.
  • How do you cook pea beans? To cook pea beans, sort through them to remove any debris or damaged beans. Rinse them in cold water, soak them overnight or use the quick-soak method, and then simmer them in a pot of water for 60 to 90 minutes, or until tender.
  • Can you eat pea beans raw? No, pea beans should not be eaten raw. They should be cooked thoroughly to avoid digestive problems and potential health risks.
  • What are some recipes that use pea beans? Pea beans can be used in a variety of recipes, such as soups, stews, casseroles, and baked beans. They can also be added to salads and dips for added protein and fiber.

References

1. Rondanelli M, Giacosa A, Faliva M, et al. Review on nutritional and health benefits of white beans. J Nutr Metab. 2013;2013:831784. doi:10.1155/2013/831784

2. U.S. Department of Agriculture. (2019). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170002/nutrients

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