Great Northern Beans

Name: Great Northern beans (Phaseolus vulgaris) — medium-sized, oval, white beans with a thin skin and a delicate, mild, slightly nutty flavour. They are slightly larger than navy beans and smaller than cannellini.

Description

Great Northern beans are an American variety, and were developed in the United States, and are widely grown in Nebraska, Idaho and Wyoming. They became a favourite for home baking, in soups and casseroles.

They have a mild, delicate flavour and a softer, slightly grainy texture, and hold their shape reasonably well, so they absorb the flavour of smoked meats and seasonings. They are good in baked beans, soups and stews, such as Senate bean soup and cassoulet.

Main nutrition value

Great Northern beans are a good source of plant protein and fibre, and provide folate, iron, magnesium and potassium, with little fat.

How best to be consumed

Great Northern beans are mild, and take on flavours well.

1. Soak dried beans in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas.
2. Simmer for 60 to 90 minutes until tender, and use in soups, stews and casseroles.
3. Bake slowly with tomato, molasses and smoked meat, or in cassoulet.
4. Mash into dips, or add to salads and chilli.
5. Substitute for cannellini or navy beans in recipes.

Overconsumption could cause…

Great Northern beans are healthy in food amounts when cooked.

1. Digestive upset (nausea, vomiting, diarrhoea) from raw or undercooked beans, which contain natural lectins that cooking destroys, so always boil dried beans thoroughly.
2. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in beans, particularly if you are not used to eating them, so build up gradually and drink water.
3. High sodium in canned beans, so choose no-added-salt cans and rinse them well.
4. Reduced absorption of iron, zinc and calcium from the phytates in dried beans, which soaking, sprouting and thorough cooking reduce.

GroupsBeansLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassium

Related foodsButter BeansLima BeansBlack BeansFava Beans / Broad BeansKidney BeansNavy Beans

Wikipedia — Great Northern bean, used for origin, naming and history: https://en.wikipedia.org/wiki/Great_Northern_bean