Welcome to Tasty Tidbits, your go-to guide for making the most out of shelf-stable foods like canned goods, whole grains, and dry beans, including navy beans. Brought to you by Live Well Alabama, each edition highlights a pantry staple, sharing nutrition facts, easy storage tips, simple prep ideas, and creative recipes. Whether you’re stocking up or stretching your grocery budget, Tasty Tidbits will help you turn shelf-stable ingredients into delicious, nutritious meals.

Nutrition Nuggets

• High in fiber, promoting healthy digestion and heart health.
• Provide vitamin C and potassium to support metabolism and healthy blood flow.
• Low-fat source of protein to build strong muscles and bones.

How to Store

• Keep canned beans in a cool, dry cabinet or pantry.
• Unopened canned beans last up to 3 years past the package’s code date.*
• Store dry beans in an airtight container.
• Dry beans last up to 1 year past the package’s code date.

*Code date indicates the date the product was sealed or packaged.

How to Prepare

• Canned beans
  • Drain, rinse, and use immediately.
  • Heat in the microwave or on the stove.
  • Add to soups, stews, or other hot dishes.
• Dry beans
  • Soak overnight.
  • Cover beans in fresh water and boil until tender.

How to Enjoy

• Most often served in soups.
• Great additions to salads and side dishes.
• Commonly used to make baked beans.

Did You Know? Navy beans got their name in the 19th century when the US Navy began issuing these small white beans as a standard ration for sailors on warships. The beans were high in nutritional value but low in cost. 

Recipes 

Navy Beans

Ingredients

• 2 cups dry navy beans
• 8 to 10 cups water for cooking and soaking
• 1 teaspoon olive oil
• Optional: pepper, cumin, garlic, onion, peppers, bay leaves, Italian seasoning, oregano or parsley

Directions

• Soak beans overnight for best results.
• Strain soaked beans.
• Place beans in a pot and cover with water. Add oil.
• Bring water to a boil. 
• Reduce heat.
• Simmer beans until tender, which can vary 45 to 90 minutes. Stir occasionally. Add more boiling water, if needed.
• Once tender, drain beans and add optional seasonings or raw vegetables, if desired. 

Navy Bean Soup

Ingredients

• 16 ounce dry navy beans
• 8 to 10 cups water for cooking and soaking
• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 2 large carrots, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme
• 1 teaspoon pepper

Directions

• Soak beans overnight for best results.
• Strain soaked beans.
• In a large stock pot, heat olive oil over medium-high heat.
• Add chopped onions, carrots, and celery.  Sauté 6 to 8 minutes, stirring occasionally.
• Add navy beans, garlic, thyme, and pepper.
• Pour enough water into the pot to cover the mixture by 1 inch. Cover with lid. Bring to a boil.
• Reduce heat.
• Simmer approximately 4 hours or until navy beans are tender.

Mediterranean Chicken and White Bean Salad

Ingredients

• 1 cup cooked chicken, diced (canned chicken or tuna can also be used)
• 1 15.5-ounce can no salt added navy beans, drained and rinsed
• 1 cucumber, peeled and diced
• 1/4 red or white onion, peeled and diced
• 2 tablespoons olive oil
• 1/4 cup lemon juice
• 1 tablespoon dried basil or parsley
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• Optional: chopped tomatoes

Directions

• Combine chicken, navy beans, cucumber, and onion in a bowl.
• Drizzle with olive oil.
• Add lemon juice, dried basil or parsley, salt, and pepper.
• Gently toss all ingredients.
• Serve immediately or cover and refrigerate up to 2 days

Tip: Serve portioned in lettuce wraps, tortillas, or pita bread to complete a meal.

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

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