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Pureed Navy Beans

Pureed navy beans are a great accompaniment to a meal that you might otherwise serve with potatoes or rice. They add extra flavor and nutrition with very little work. Our Healthy Sauté cooking method makes this even healthier by using no heated oils or fat.

Pureed Navy Beans Prep and Cook Time: 15 minutes

Ingredients:
2 cans navy beans, drained
1 medium onion, chopped
6 cloves garlic, chopped
1 tsp chopped fresh rosemary
2 + 1 TBS vegetable broth
salt and black pepper to taste

Directions:


  1. Heat 1 TBS broth in a 10-inch non-stick skillet. Healthy Sauté onions in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to sauté for another minute stirring constantly.
  2. Add beans, rosemary and broth. Cook for another 5 minutes.
  3. Puree in blender making sure you don’t fill more than half full, and start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Season with salt and pepper.

    Serves 4

Healthy Cooking Tips: It is best to stop the blender a couple of times and scrape the sides. By being patient with this, you won't need to add extra liquid, and your beans will have a firmer consistency when done.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Pureed Navy Beans
1.00 serving
149.47 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
dietary fiber 9.03 g 36.1 4.3 very good
phosphorus 196.06 mg 19.6 2.4 good
magnesium 76.10 mg 19.0 2.3 good
iron 3.39 mg 18.8 2.3 good
protein 9.01 g 18.0 2.2 good
potassium 422.96 mg 12.1 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Pureed Navy Beans

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For education only, consult a healthcare practitioner for any health problems.

 

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