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Pureed Navy Beans

Dietary fiber helps to maintain normal cholesterol levesls and normal blood sugar levels among its other help-promoting benefits. One serving of our Pureed Beans recipe provides 36% of your Daily Value for this important nutrient. Enjoy!

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 1 + 2 TBS vegetable broth salt and black pepper to taste

Directions:

1. Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties
2. Heat 1 TBS broth in a 10-inch stainless steel 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.
3. Add beans, rosemary and the remaining 2 TBS of broth. Cook for another 5 minutes.
4. 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

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Pureed Navy Beans is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Pureed Navy Beans 1.00 serving 188.36 grams 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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