What exactly are haricot beans?
Haricot beans are a type of common bean (Phaseolus vulgaris) and are known by many names around the world, including navy beans, Boston beans, and pea beans. They are small, plump, and creamy-white in color, with a mild, delicate flavor. When cooked, their skins soften and they develop a smooth, buttery texture, which is a key reason for their popularity.
The name 'haricot' is derived from the French word for bean. In contrast, the 'navy bean' name originates from the US Navy, which made them a standard food item in the 19th century. Their blandness is actually a culinary asset, as it allows them to absorb the flavors of the other ingredients they are cooked with, making them perfect for rich and savory sauces. While perhaps most famous for their starring role in baked beans, they are a staple in many cuisines, from French cassoulet to various slow-cooked bean dishes.
Origins and other names
Haricot beans are native to the Americas, where they were domesticated thousands of years ago before being introduced to other parts of the world. Their journey across continents has led to the development of many regional dishes and names. Understanding this helps clarify why a single bean can be known by so many different titles, depending on where you are. This lineage also explains why they feature so prominently in both European and North American cooking.
The nutritional power of haricot beans
Haricot beans are a nutritional powerhouse, offering a wealth of health benefits. They are particularly high in fiber, which can help lower cholesterol and manage blood sugar levels. A single 100-gram serving of dried haricot beans provides a substantial amount of protein, fiber, and important minerals like folate and iron.
Here is a snapshot of the nutritional benefits haricot beans offer:
- Protein: An excellent source of plant-based protein, essential for muscle repair and growth.
- Fiber: Extremely high in dietary fiber, which aids digestion, promotes fullness, and can support a healthy gut microbiome.
- Folate (Vitamin B9): Crucial for DNA synthesis and repair, making them particularly important for pregnant individuals.
- Iron: A good source of iron, a mineral vital for producing hemoglobin and transporting oxygen throughout the body.
- Potassium: Helps regulate blood pressure and may reduce the risk of heart disease.
- Magnesium: Supports nerve and muscle function, as well as energy production.
How to cook haricot beans
Whether starting with dried or canned beans, proper preparation is key to a delicious meal. Dried beans require a bit more effort, but many home cooks prefer them for their superior texture and flavor. Canned beans, on the other hand, offer convenience and speed.
Cooking dried haricot beans
- Soak: Place the dried beans in a large bowl and cover with water. Soak for at least 8 hours or overnight. This rehydrates the beans and reduces cooking time.
- Rinse: Before cooking, drain and rinse the soaked beans thoroughly with fresh water.
- Boil: Place the beans in a saucepan and cover with plenty of fresh water. Bring to a boil, then reduce the heat to a gentle simmer. Cook for 45-90 minutes, depending on their age, until tender and creamy. To avoid toughening the skins, wait until the beans are tender before adding salt.
Cooking canned haricot beans
- Drain and Rinse: For convenience, canned haricot beans are already cooked. Simply drain them in a sieve and rinse them well under cold water to remove excess sodium and starchy liquid.
- Reheat: Add the rinsed beans directly to your sauce, soup, or stew during the final stages of cooking to heat them through. They require very little time to become incorporated into your dish.
Haricot beans vs. other white beans: A comparison
While haricot beans are one of the most well-known white beans, they are often confused with cannellini and Great Northern beans. Here’s a quick comparison to help you tell them apart:
| Feature | Haricot (Navy) Beans | Cannellini Beans | Great Northern Beans |
|---|---|---|---|
| Size | Smallest of the three, pea-sized | Larger, about the size of a kidney bean | Medium-sized |
| Shape | Small, oval, and slightly flattened | Kidney-shaped | Larger and flatter than navy beans |
| Texture | Creamy, smooth, and buttery | Firmer skin, but tender inside | Firmer texture, more delicate than cannellini |
| Flavor | Mild, neutral, and absorbs other flavors well | Mild, nutty, and slightly earthy | Delicate, with a nutty flavor |
| Best Uses | Baked beans, purées, thickening soups | Salads, stews, robust soups | Soups, casseroles, bean salads |
Popular uses and recipe ideas
Beyond the classic baked beans, haricot beans can be used in a variety of dishes to add substance, protein, and a creamy texture.
- Classic Baked Beans: The signature dish for a reason! Create your own version with a rich tomato sauce, herbs, and spices.
- Soups and Stews: Use them to thicken and enrich hearty vegetable soups or slow-cooked meat stews, like the French cassoulet.
- White Bean Purée: Blend cooked haricot beans with olive oil, garlic, and herbs for a delicious, creamy purée that pairs well with grilled meats or as a healthy dip.
- Bean Salads: Their mild flavor makes them excellent in cold bean salads with a vinaigrette dressing.
- Vegetarian Chili: Add a creamy texture and extra protein to a meat-free chili.
- Spiced Beans: Flavor them with curry paste, chilli flakes, and lime for a quick and easy, delicious meal.
Conclusion
Haricot beans, whether you call them by their French name or their North American one, are a truly versatile and nutritious ingredient. From their history as a navy staple to their role in countless home-cooked meals today, these small white beans offer a mild flavor and creamy texture that can adapt to almost any dish. Rich in fiber, protein, and essential minerals, they are an easy and affordable way to boost the nutritional value of your cooking. So next time you're planning a meal, don't overlook the humble haricot—it might just be the perfect ingredient for your next culinary creation. For more information on the health benefits of beans, you can consult articles from authoritative sources like Healthline.
This article is for informational purposes only and is not a substitute for professional nutritional advice.
