Great Northern Beans: Mild White Legume Rich in Fiber, Plant Protein, Iron & Folate

Great Northern beans (*Phaseolus vulgaris*) are medium-small **white kidney-type beans** with a thin skin and creamy, mild interior. They readily take on surrounding flavors—ideal for soups, stews, purées and plant-based protein blends.

| | Amount | %DV | |---|---|---| | Calories | 210 kcal | — | | **Protein** | 15 g | 30 % | | **Carbohydrate** | 37 g | 13 % | | – Fiber | 12 g | 43 % | | Fat | 0.8 g | 1 % | | **Iron** | 3.0 mg | 17 % | | **Folate (B9)** | 90 µg | 23 % | | **Magnesium** | 70 mg | 17 % | | Potassium | 560 mg | 12 % | Low in sodium (unless canned with salt).

- **Soluble + insoluble fiber** supports cholesterol management, glycemic control & satiety. - **Plant protein + complex carbs** give sustained energy and complement grains for amino acid balance. - Supplies **iron, folate & magnesium** for oxygen transport, cell division & muscle/nerve function. - Naturally **low fat & no cholesterol**, supporting heart-friendly dietary patterns. - Prebiotic fibers may feed beneficial gut microbes.

- **Oligosaccharides (raffinose, stachyose)** can cause gas; mitigation: soak, discard soak water, cook thoroughly, or use digestive enzymes. - **Antinutrients** (phytate) can reduce mineral absorption; soaking + simmering lowers levels. - Canned beans may be **high in sodium**; rinse 15–30 sec to cut sodium ~40%. - Not suitable for people with **legume allergies**.

- Blend for **creamy white bean dip** with olive oil, lemon & herbs. - Add to **soups (Tuscan, minestrone), casseroles, chili, cassoulet-style dishes**. - Mash partly into stews to naturally thicken (starch release) instead of cream. - Purée with roasted garlic as a **low-fat spread**. - Toss with cooked grains, roasted vegetables & vinaigrette for hearty salads.

- **Standard soak:** Cover with 3× water, soak 8 h; drain & rinse. - **Quick soak:** Boil 1 min, cover 1 h, drain. - Cook in fresh water (or low-sodium stock) **45–60 min simmer** until tender but intact; add salt after first 15–20 min for even softening. - For extra creaminess, finish last 10 min partially uncovered to concentrate.

Dry beans: cool, dark, airtight **≤ 12 months** (older beans take longer). Cooked beans: refrigerate **4–5 days** or freeze portions (with some cooking liquid) **up to 3 months**.

Like other pulses, they **fix atmospheric nitrogen**, reducing synthetic fertilizer demand and improving soil structure. Long shelf life cuts food waste; using beans can displace higher-emission animal proteins.

✔︎ High fiber & plant protein ✔︎ Source of iron, folate & magnesium ✖︎ Gas potential—soak & rinse to reduce ✖︎ Watch sodium in canned varieties.