Navy beans, a versatile and nutritious legume, are commonly found in canned form in grocery stores. These small white beans are packed with protein, fiber, and essential nutrients, making them a popular choice for many recipes.
A standard can of navy beans typically contains 15 to 16 ounces (425 to 454 grams) of beans, including the liquid. When drained, the beans themselves usually weigh around 9 to 10 ounces (255 to 283 grams). This amount generally equates to about 1.5 to 1.75 cups of cooked beans.
Understanding these measurements can be helpful when planning meals or substituting canned beans for dried ones in recipes. Cooks often use navy beans in soups, stews, and baked bean dishes, where their creamy texture and mild flavor shine through.
Understanding Bean Measurements
Bean measurements can be tricky due to variations in can sizes and the differences between dry and cooked beans. Accurate conversions are essential for proper recipe execution.
Volume Versus Weight
Measuring beans by volume or weight can yield different results. One cup of dry beans typically weighs about 6-7 ounces. When cooked, beans expand and absorb water, increasing their volume but not their weight.
A pound of dry beans usually produces about 6-7 cups of cooked beans. This expansion factor is crucial when planning meals or adjusting recipes.
Can Size and Volume
Standard canned bean sizes range from 15 to 19 fluid ounces. A 15-ounce can typically contains about 1.75 cups of beans after draining.
Some key measurements:
- 15 fl oz can ≈ 1.75 cups drained beans
- 19 fl oz can ≈ 2.25 cups drained beans
It’s important to note that fluid ounces (volume) are different from weight ounces.
Conversion Ratio for Beans
Converting between dry, cooked, and canned beans is essential for recipe adaptation. Here’s a quick reference guide:
- 1 cup dry beans = 3 cups cooked beans
- 1 pound dry beans = 2 cups dry beans
- 1 can (15 oz) beans = 1.5 cups cooked beans
For navy beans specifically:
- 1 pound dry navy beans = about 2.5 cups dry
- 1 pound dry navy beans = about 6 cups cooked
These ratios help in substituting canned beans for dry beans or vice versa in recipes.
Types of Beans and Their Common Can Sizes
Canned beans come in various sizes and types, offering convenience for different cooking needs. The most common can size across bean varieties is 15 ounces, but some beans are also available in smaller or larger cans.
Navy Beans
Navy beans are small, oval-shaped white beans. They are typically sold in 15-ounce cans, which contain approximately 1.5 cups of cooked beans. Some brands offer 8-ounce cans for smaller portions or 28-ounce cans for larger recipes.
Navy beans are versatile and work well in soups, stews, and baked bean dishes. Their mild flavor makes them a popular choice for many recipes.
Kidney Beans
Kidney beans are large, kidney-shaped beans with a reddish-brown color. The standard can size for kidney beans is 15 ounces, providing about 1.5 cups of beans.
Larger 29-30 ounce cans are also common, containing around 3 cups of beans. These are ideal for larger families or when preparing dishes like chili or bean salads.
Cannellini Beans
Cannellini beans, also known as white kidney beans, are large and creamy. They are most commonly found in 15-ounce cans, yielding about 1.5 cups of beans.
Some specialty stores may carry 14-ounce or 19-ounce cans. Cannellini beans are popular in Italian cuisine and work well in salads, soups, and pasta dishes.
Black Beans
Black beans are small, oval-shaped beans with a deep black color. The standard can size for black beans is 15 ounces, containing approximately 1.5 cups of beans.
Some brands offer 29-30 ounce cans for larger recipes. Black beans are a staple in Latin American cuisine and are often used in burritos, soups, and rice dishes.
Pinto Beans
Pinto beans are medium-sized beans with a speckled beige color that turns pink when cooked. They are commonly sold in 15-ounce cans, providing about 1.5 cups of beans.
Larger 29-30 ounce cans are also available. Pinto beans are popular in Mexican cuisine and are often used for refried beans or in chili recipes.
Chickpeas
Chickpeas, also known as garbanzo beans, are round and beige in color. The standard can size for chickpeas is 15 ounces, containing approximately 1.5 cups of beans.
Some brands offer 29-30 ounce cans for larger recipes. Chickpeas are versatile and are used in various cuisines, including Middle Eastern and Mediterranean dishes.
Lima Beans
Lima beans are flat, kidney-shaped beans with a pale green color. They are typically sold in 15-ounce cans, which contain about 1.5 cups of beans.
Some brands may offer 8-ounce cans for smaller portions. Lima beans are often used in soups, stews, and succotash.
Great Northern Beans
Great Northern beans are medium-sized white beans with a mild flavor. They are commonly sold in 15-ounce cans, providing approximately 1.5 cups of beans.
Some brands offer 29-30 ounce cans for larger recipes. Great Northern beans work well in soups, stews, and casseroles.
Red Kidney Beans
Red kidney beans are large, kidney-shaped beans with a deep red color. They are typically sold in 15-ounce cans, containing about 1.5 cups of beans.
Larger 29-30 ounce cans are also common. Red kidney beans are popular in chili recipes, bean salads, and various Latin American dishes.
Black-Eyed Peas
Black-eyed peas are small, cream-colored beans with a distinctive black spot. They are commonly sold in 15-ounce cans, providing approximately 1.5 cups of beans.
Some brands offer 29-30 ounce cans for larger recipes. Black-eyed peas are popular in Southern U.S. cuisine and are often used in salads and side dishes.
Cooking and Conversion
Navy beans can be prepared from both dried and canned forms. Understanding the conversion ratios between these forms helps in recipe adjustments and substitutions.
From Dry to Cooked
Dried navy beans expand significantly when cooked. One cup of dried navy beans typically yields about 2 to 2.5 cups of cooked beans. This expansion is due to water absorption during the cooking process.
Cooking time for dried navy beans varies but usually takes 1 to 1.5 hours after soaking. Soaking the beans overnight reduces cooking time and improves digestibility.
A standard conversion for navy beans:
- 1 pound dried beans = 6 to 7 cups cooked beans
- 1 cup dried beans = 3 cups cooked beans
Substituting Dried Beans for Canned
When a recipe calls for canned navy beans, dried beans can be used as a substitute. A 15-ounce can of navy beans contains approximately 1.5 cups of cooked beans.
To substitute dried beans for a 15-ounce can:
- Use 1/2 to 2/3 cup of dried navy beans
- Cook the beans before adding to the recipe
Dried beans are often more cost-effective and allow for better control over sodium content. However, canned beans offer convenience and faster preparation time.
When using dried beans, plan ahead for soaking and cooking time. Cooked beans can be stored in the refrigerator for several days, making meal prep easier.
Nutritional Information of Beans
Navy beans pack a powerful nutritional punch, offering an array of essential vitamins, minerals, and protein. These legumes provide a well-rounded nutrient profile that supports overall health and wellbeing.
Vitamins and Minerals in Beans
Navy beans contain a diverse mix of vitamins and minerals. They are rich in folate, providing about 64% of the daily value per cup. Folate is crucial for DNA synthesis and cell division.
These beans also offer significant amounts of iron, magnesium, and potassium. A cup of cooked navy beans provides approximately:
- 24% of the daily value for iron
- 24% of the daily value for magnesium
- 19% of the daily value for potassium
Navy beans are a good source of zinc and copper, supporting immune function and collagen production. They also contain small amounts of calcium, phosphorus, and selenium.
Plant-Based Protein Source
Navy beans stand out as an excellent plant-based protein source. A single cup of cooked navy beans provides about 15 grams of protein.
This protein content makes navy beans an valuable option for vegetarians, vegans, and those looking to reduce meat consumption. The protein in beans is considered complete when combined with grains, providing all essential amino acids.
Navy beans also offer a substantial amount of dietary fiber, with about 19 grams per cup. This combination of protein and fiber promotes satiety, potentially aiding in weight management.
Incorporating Beans in Recipes
Navy beans are versatile ingredients that can enhance many dishes. They add protein, fiber, and a creamy texture to meals while absorbing flavors well.
Bean Salad
Bean salads offer a refreshing and nutritious option for quick meals. Mix drained navy beans with chopped vegetables like bell peppers, red onions, and cucumbers. Add fresh herbs such as parsley or cilantro for extra flavor.
Dress the salad with a simple vinaigrette of olive oil, lemon juice, and Dijon mustard. Season with salt and pepper to taste. For added protein, include canned tuna or hard-boiled eggs.
Bean salads keep well in the refrigerator, making them ideal for meal prep. They can be served cold or at room temperature as a side dish or light lunch.
Chili Recipes
Navy beans work excellently in chili, providing a creamy texture and mild flavor. Start by sautéing onions, garlic, and bell peppers in a large pot. Add ground beef or turkey if desired.
Stir in canned navy beans, diced tomatoes, and tomato paste. Season with chili powder, cumin, oregano, and salt. Simmer for 30-45 minutes to allow flavors to meld.
Serve chili with toppings like shredded cheese, sour cream, and chopped green onions. It pairs well with cornbread or rice. Leftovers can be frozen for future meals.
Pantry Staples Usage
Navy beans are essential pantry staples that can be used in various quick meals. Mash them to create a simple bean dip flavored with garlic, lemon juice, and olive oil.
Add navy beans to soups and stews for extra thickness and nutrition. They work well in minestrone or pasta e fagioli recipes.
Use navy beans to make homemade baked beans. Combine them with molasses, brown sugar, and bacon for a sweet and savory side dish.
Puree navy beans to replace some of the fat in baked goods like brownies or muffins. This substitution adds fiber and reduces calories without compromising taste.
Buying Guide for Canned Beans
When purchasing canned beans, it’s important to evaluate the quality and select the right size for your needs. Examining can condition and understanding common sizes helps ensure you get the best value.
Evaluating Can Quality
Check cans for dents, rust, or bulging before buying. Avoid cans with sharp dents or severe damage, as this may compromise food safety. Look for intact labels with clear ingredient lists and expiration dates.
Most canned beans come in 15-ounce sizes, which typically yield about 1.75 cups of beans when drained. This size works well for many recipes and servings for 2-3 people. Larger 28-ounce cans provide about 3.5 cups of beans – ideal for bigger meals or batch cooking.
Consider store brands for budget-friendly options. They often match name brands in quality at a lower price point. Low-sodium varieties are available for those watching salt intake.
Compare prices per ounce to find the best value, especially when buying in bulk. Stock up during sales, as canned beans have a long shelf life.
