Small, creamy, and deeply filling. The bean behind Southern-style baked beans, slow-cooked with smoked meat.
Baked beans at cookouts, church dinners, and family reunions. The big foil pan at the family reunion is a cultural institution.
Among the highest fiber beans per serving (~19g per cup cooked). High folate (64% DV per cup) supports cardiovascular protection and DNA repair. Navy beans' resistant starch profile supports colon health. Navy beans are among the denser soluble-fiber sources in the Southern pantry, the fraction that the visceral-fat research associates with slower accumulation of the deep abdominal fat specifically. Soup beans do the work of a supplement and cost what a bag of beans costs.
Soak overnight, simmer 1–1.5 hours until very tender. For baked beans: combine with molasses, mustard, onion, smoked turkey, and a touch of apple cider vinegar. Bake at 300°F for 2–3 hours.
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