5 Navy Bean Recipes That'll Keep You Full Until Dinner
We all know the song, and we've all giggled at it. But, cheeky rhymes aside, we gotta admit: Beans (and, especially, navy beans) are a "magical fruit." From fiber to protein, the legume is packed with vital nutrients and has a mild flavor that pairs seamlessly with almost everything, such as: herbs, veggies, meat, etc. Perhaps that's the reason why navy beans are the perfect add-in to any lunch meal and can keep you full for hours. So, if you want to fuel up properly and avoid the midday slump, these five navy bean recipes are a great place to start.
1. Navy Bean Dip with Pita Bread & Bacon
Dips are usually reserved for parties. But, this yummy twist traffics into the "lunch territory," mainly thanks to its ability to complement pita bread and bacon. For an even fancier take, you can also top the spread with your favorite herbs, whether that's parsley or tarragon.
Ingredients:
- 1 cup dehydrated navy beans
- ½ cup olive oil
- 3 tsp lemon juice
- ½ tsp dried garlic (granulated)
- 1 tbsp water
- Salt & pepper, to taste
- ½ cup TVP bacon bits
- 4 slices of pita bread
Directions:
- Add the navy beans to a bowl with warm water and soak overnight. Then, transfer to a pot with water and boil for half an hour until fork-tender. Set aside to cool.
- Soak the bacon bits for 15 minutes in a bowl with warm water. Once hydrated, squeeze away excess liquid, and set aside as well.
- Place the beans, lemon juice, garlic, water, and seasonings in a food processor and blend on low until the ingredients are evenly combined. Start drizzling the olive oil until the dip is smooth.
- Toast the slices of pita bread for 4-5 minutes in a toaster and spread the dip on one side. Top with the bacon and anything else your heart desires.
2. Navy Beans, Eggs, & Tomatoes in a Skillet
Fried eggs are nothing new - especially if you're short on time and want something quick and healthy to tame your hunger. But, this recipe brings a whole other punch thanks to a welcome blend of navy beans and veggies. Super filling, full of protein and fiber, and topped with fried eggs, this meal is the definition of a "power lunch."
Ingredients:
- ¾ cup dehydrated navy beans
- 1 ½ cups cherry tomatoes, cut in half
- 2 cups baby spinach, fresh or frozen
- 4 eggs
- 2 tbsp olive oil
- 1 tsp dried garlic (granulated)
- Salt & pepper, to taste
Directions:
- Add the navy beans to a bowl with water and soak overnight. Then, transfer to a pot, pour enough water to top the beans, and cook for 30 minutes until cooked through. Drain and set aside to cool.
- In a large skillet, heat the olive oil over medium heat. Add the garlic, salt, pepper, and cherry tomatoes and sauté until slightly charred (5 minutes).
- Add the spinach and continue cooking until wilted (3 more minutes).
- Toss the navy beans and stir well to combine.
- Spread in an even layer and crack the eggs on top. Reduce the heat to low and cook until the eggs are done. Serve immediately with a slice of bread on the side.
3. Spicy Navy Bean Quesadillas
You may know quesadilla as the sandwich's cheesy cousin. But, with the right ingredients, this popular handheld can be one of the healthiest meals in the book. This recipe ditches the greasy add-ins for hearty navy beans and a combo of sour cream/cayenne pepper for a spicy kick. Meanwhile, the tortillas absorb the savory flavors like a sponge, making the dish irresistible.
Ingredients:
- ¾ cup dehydrated navy beans
- ½ cup gouda cheese, shredded
- 2 tbsp dried red bell pepper
- ½ cup sour cream
- ¼ tsp cumin
- ½ cayenne pepper
- ¼ tsp dried garlic (granulated)
- Salt & pepper, to taste
Directions:
- Add the navy beans to a bowl and soak overnight. The next morning transfer to a pot with water and cook until fork-tender for half an hour. Drain and set aside.
- Once cool, add the beans to a bowl along with cumin, cayenne pepper, garlic, salt, and pepper, and stir to combine.
- Add the bell pepper, sour cream, and cheese and stir once again to coat everything evenly.
- Divide the mixture between the four tortillas and fold them in half.
- Heat a skillet over medium heat and cook the quesadillas until brown and crispy (4-5 minutes each side). Cut in half and serve.
4. Garlicky Navy Bean Toast
Toast for lunch may seem like a bad (and sad) idea, but this recipe begs to differ. Garnished with garlic, the main toast-topper (navy beans) packs lots of flavor and a hefty dose of protein, all in one bite. The goat cheese spread also adds a little bit of tang to the mix for a dramatic aftertaste. To put it in a nutshell, you'll never think of toast the same way again.
Ingredients:
- 1 cup dehydrated navy beans
- 8 slices of bread
- 4 tbsp olive oil
- ½ tsp dried garlic (granulated)
- 1 cup goat cheese
- 2 tbsp fresh parsley, thinly chopped
- Salt & pepper, to taste
- Red pepper flakes, for garnishing
Directions:
- Fill a bowl with water and soak the beans overnight. The next day, transfer to a pot with water and cook for 30 minutes until fork-tender. Reserve ¼ cup of the bean water, drain, and set aside to cool.
- In a bowl, add the goat cheese. Using a fork, smash the cheese until you form a paste. Stir in 2 tablespoons of olive oil and herbs and set aside.
- In a skillet, add the remaining olive oil and heat over medium heat. Stir in the garlic and sauté for a couple of minutes. Reduce to low, add the beans and the reserved water and simmer until most of the liquid has evaporated (7-8 minutes). Season with salt and pepper.
- Toast the bread, smear with the goat cheese spread, and top with the beans and red pepper flakes.
5. Navy Bean Chicken Chili
Chili is one of those foods that can soothe your body, mind, and soul, all in one slurp. But, while the standard beef-and-tomato combo is all well and good, this bean-based version is an experience on its own. The dish takes on an intense flavor with the help of jalapeno and sour cream, while the beans make it super velvety. Whether enjoyed as a late lunch or early supper, this navy bean recipe will stick with you.
Ingredients:
- 1 cup dehydrated navy beans
- 3 boneless chicken breasts, cut into strips
- 1 jalapeno, seeded and thinly chopped (or use our dried jalapeno pepper flakes)
- 4 cups chicken broth
- ½ cup dried corn
- 2 tbsp olive oil
- ½ cup sour cream
- 1 onion, peeled and sliced
- ½ tsp cumin
- 1 tsp dried garlic (granulated)
- ½ tsp dried oregano
- ¼ tsp smoked paprika
- 1 tbsp lemon juice
- Salt & pepper, to taste
Directions:
- Add the navy beans to a bowl and soak overnight. Then, transfer to a pot and cook for 30 minutes until the beans are cooked through. Remove from the water and set aside.
- Meanwhile, soak the corn for 15 minutes in a small bowl filled with warm water. Once hydrated, squeeze away excess liquid and set aside as well.
- In a large pot, heat the olive oil over medium heat. Sauté the onion and jalapeno for 5 minutes. Stir in the spices and cook for another minute. Lastly, add the chicken and broth, reduce the heat to low, and simmer for 15 minutes until the chicken is fork-tender.
- Transfer the meat to a plate and shred with the help of two forks. Return to the pot along with the beans and corn and cook for another 15 minutes. Make sure to puree about ¼ of the beans using a spoon or a fork. Then, remove from the heat and stir in the sour cream.
- Ladle the chili into bowls and serve with your favorite herbs, chips, or cheese.
What are your favorite navy bean recipes? Share your go-tos in the comments down below!
