Navy Beans vs Great Northern Beans: A Comprehensive Comparison

TL;DR

• Navy beans and Great Northern beans are two popular varieties of white beans, each with distinct flavors and textures that make them suitable for different culinary applications.
• Navy beans have a denser texture and a robust, earthy flavor, making them ideal for hearty dishes like soups and stews, while Great Northern beans offer a milder, creamier taste that works well in lighter recipes.
• Both types of beans are nutritious, with Navy beans being higher in fiber and Great Northern beans slightly lower in calories, making them beneficial for heart health and weight management.
• Cooking methods differ slightly, with Navy beans benefiting from pressure cooking and Great Northern beans excelling in slow-cooker recipes, highlighting their unique characteristics.
• Both bean varieties can be used interchangeably in recipes, but adjustments may be needed for cooking times and liquid absorption due to their differences in flavor and size.

Introduction

Did you know that the average American eats about 7.5 pounds of beans each year? Among the most popular varieties are two white bean cousins: Navy beans and Great Northern beans. These little legumes pack a nutritional punch and have been staples in cuisines around the world for centuries. But what sets them apart? Let’s dive into the world of white beans and uncover the unique qualities of these pantry powerhouses.

White Bean Basics

Types of White Beans

White beans come in several varieties, each with its own personality. While Navy and Great Northern beans often steal the spotlight, their relatives include:

• Cannellini beans (aka White Kidney beans)
• Baby Lima beans (aka Butterbeans)

Today, we’ll focus on the two most common types found in kitchens across America: Navy and Great Northern beans.

Navy Beans Overview

Navy beans might be small, but they’re mighty. These petite, oval-shaped legumes boast a creamy white to pale ivory color. Don’t let their size fool you—they’re dense and packed with flavor.

Ever wondered about their nautical name? These beans earned their moniker as a staple in the U.S. Navy diet in the early 20th century. You might also hear them called “pea beans” or “Boston beans,” especially if you’re in New England.

Great Northern Beans Overview

Great Northern beans are the gentle giants of the white bean world. Larger than their Navy cousins, these beans have a distinctive kidney shape and a pristine white color that holds up well during cooking.

Their mild flavor and delicate texture make them a favorite among chefs and home cooks alike. While they don’t have as many aliases as Navy beans, their versatility in the kitchen speaks for itself.

Flavor and Texture Comparison

When it comes to taste, Navy beans and Great Northern beans each bring something unique to the table. Navy beans boast a denser texture and a more robust, earthy flavor. They’re the beans that aren’t afraid to make their presence known in a dish.

Great Northern beans, on the other hand, offer a milder, slightly nutty taste. Their texture is creamier and more delicate, allowing them to play well with others in recipes without overpowering the other ingredients.

How do these differences play out on your plate? Navy beans stand up well to bold flavors and long cooking times, making them perfect for hearty stews and baked bean dishes. Great Northern beans shine in recipes where a subtler bean presence is desired, like in light soups or salads.

Culinary Uses

Dishes Using Navy Beans

Navy beans are the backbone of many classic comfort foods. They’re the traditional choice for:

• Boston baked beans
• Navy bean soup
• British-style baked beans on toast

These versatile legumes also make appearances in countless soups, stews, and chowders. Their ability to absorb flavors while maintaining their shape makes them a go-to for slow-cooked dishes.

Dishes Using Great Northern Beans

Great Northern beans are the chameleons of the bean world, adapting beautifully to a wide range of cuisines. You’ll often find them starring in:

• French cassoulet
• Italian pasta e fagioli
• American white chicken chili

Their mild flavor and creamy texture make them ideal for purées and dips. They’re also excellent in cold bean salads, where their delicate taste allows dressings and herbs to shine.

Cooking Methods

Soaking and Cooking Times

Both Navy and Great Northern beans benefit from soaking, but their size difference affects their prep time. Navy beans, being smaller, typically require:

• 6-8 hours of soaking
• 60-90 minutes of cooking

Great Northern beans need a bit more patience:

• 8-12 hours of soaking
• 90-120 minutes of cooking

Pro tip: For both varieties, a quick-soak method (boiling for 2 minutes, then letting sit for 1 hour) can speed up the process for last-minute meals.

Best Cooking Techniques

While both beans can be cooked using similar methods, they each have their sweet spots. Navy beans hold up well to pressure cooking, making them perfect for electric pressure cookers or stovetop pressure cookers. Their dense texture means they won’t turn to mush, even under high pressure.

Great Northern beans shine in slow-cooker recipes. Their larger size and delicate flavor benefit from the low, slow heat that allows them to gradually absorb the flavors of the dish without breaking down.

For both types, the key to perfectly cooked beans is to avoid boiling them vigorously. A gentle simmer will help them cook evenly without splitting their skins.

Nutritional Comparison

When it comes to nutrition, both Navy and Great Northern beans are heavyweight champions. Here’s how they stack up per 1/2 cup serving (cooked):

Nutrient	Navy Beans	Great Northern Beans
Calories	127	104
Protein	8g	7.5g
Fiber	9.6g	6.2g
Iron	2.2mg	1.9mg

Navy beans take the lead in fiber content, while Great Northern beans are slightly lower in calories. Both are excellent sources of plant-based protein and essential minerals.

Health Benefits

General Health Benefits

Both Navy and Great Northern beans offer a treasure trove of health benefits. They’re heart-healthy heroes, thanks to their high fiber content which can help lower cholesterol levels. Their low glycemic index makes them valuable allies in blood sugar regulation.

These beans are also weight-loss friendly. High in protein and fiber, they keep you feeling full longer, potentially reducing overall calorie intake.

Beans in Special Diets

For vegetarians and vegans, Navy and Great Northern beans are protein powerhouses. They provide essential amino acids that are crucial for those avoiding animal products.

People with diabetes can benefit from the beans’ ability to stabilize blood sugar levels. And for those avoiding gluten, both bean varieties are naturally gluten-free, offering a nutritious alternative to wheat-based products.

Digestibility and Gas Concerns

Let’s address the elephant in the room: beans and gas. Both Navy and Great Northern beans contain oligosaccharides, complex sugars that can cause flatulence. But don’t let this deter you from enjoying these nutritional gems.

To reduce gas:

1. Soak beans thoroughly and discard the soaking water
2. Rinse canned beans before use
3. Introduce beans to your diet gradually
4. Try digestive enzymes or herbs like fennel or cumin

With these strategies, you can enjoy the benefits of beans without the unwanted side effects.

Choosing and Storing

Selecting Quality Beans

Whether you’re team Navy or team Great Northern, selecting quality beans is crucial. For dried beans, look for:

• Smooth, shiny skins
• Uniform color
• No signs of moisture or insect damage

If opting for canned beans, check for:

• Dents or bulges in the can (avoid these)
• Expiration dates
• Low-sodium options if watching salt intake

Proper Storage Methods

Proper storage extends the life of your beans and preserves their quality. For dried beans:

• Store in an airtight container
• Keep in a cool, dry place
• Use within 1 year for best quality

For cooked beans:

• Refrigerate in a covered container
• Use within 3-5 days
• Freeze for up to 6 months

Historical Background

Navy and Great Northern beans share a rich history rooted in the Americas. Native Americans cultivated these beans for thousands of years before European explorers arrived. The beans then made their way across the Atlantic, becoming integral parts of European cuisines.

Navy beans got their name from their role as a staple food in the U.S. Navy in the early 1900s. Great Northern beans, while lacking such a specific origin story, have been a longtime favorite in North American cooking.

Substituting in Recipes

Good news for the adventurous cook: Navy and Great Northern beans can often be used interchangeably in recipes. Their similar color and texture make them suitable substitutes for one another in most dishes.

However, keep in mind:

• Navy beans have a slightly stronger flavor
• Great Northern beans are larger and may need more cooking time
• Adjust liquid in recipes, as Navy beans absorb more water

Don’t be afraid to experiment. Sometimes, a bean swap can give a familiar recipe an exciting twist.

Conclusion

Navy beans and Great Northern beans may look similar at first glance, but each brings its own character to the table. From Boston to the Mediterranean, these versatile legumes have earned their place in kitchens worldwide. Whether you’re drawn to the hearty density of Navy beans or the mild creaminess of Great Northern beans, both offer a world of culinary possibilities and health benefits. So next time you’re planning a meal, why not give these white bean wonders a starring role?