navy or yellow eye beans
Excellent sources of plant-based protein and dietary fiber, providing approximately 15g of protein and 6-7g of fiber per cooked cup. Both varieties contain polyphenols and other phytonutrients with antioxidant properties.
About
Navy beans and yellow eye beans are legume seeds belonging to the Phaseolus vulgaris species, native to Mesoamerica and now cultivated extensively across North America, particularly in the northeastern United States and Canada. Navy beans are small, ovoid, white beans approximately 8-10mm in length, named for their historical use in naval rations. Yellow eye beans are similar in size but distinguished by a distinctive yellow or golden "eye" marking at the hilum (seed attachment point), combined with a cream or light tan base color. Both varieties have a mild, slightly nutty flavor with a smooth, buttery texture when cooked. Navy beans cook faster than many bean varieties and break down more readily, while yellow eye beans retain their shape somewhat better and possess a subtly earthier flavor profile.
Culinary Uses
Navy beans are quintessential to American baked bean preparations, British dishes, and are also used in soups, stews, and bean salads where their tender texture and mild flavor serve as an adaptable base. Yellow eye beans, strongly associated with Maine regional cuisine, are similarly employed in baked bean preparations and soups, valued for their superior shape retention and distinctive appearance. Both varieties work well in cassoulets, purees, and as meat accompaniments. Their quick cooking time relative to larger beans and neutral flavor profile make them suitable for both traditional regional cuisines and contemporary preparations that pair them with vegetables, herbs, and aromatics.