1 cup of fresh navy beans or 1 cup of dried navy beans, soaked overnight in plenty of cold water
3 tblsp olive oil
3 cloves of garlic, very finely chopped
1 tsp chopped rosemary
1 tsp chopped basil
Juice of one lemon or lime
Black pepper and salt
Using dried beans – do this step first;
Drain the soaked beans* and place in a large saucepan. Cover with plain** fresh water and bring to the boil. Cover and gently simmer for about 1 hour*** or until the beans are very tender. Drain retaining a few spoonful’s of cooking liquid.
Using fresh beans – In a small saucepan, gently sauté the garlic, rosemary in the oil for 5 minutes or until the garlic is lightly coloured. Add the fresh beans and cook a further 5-10 minutes, adding a little reserved liquid if the mixture becomes too dry. Stir frequently. Add** lemon juice, basil, salt and pepper and put in food processor to create a smooth puree. Allow to cool and store in a refrigerator for 1-2 weeks.
*Pre-soaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.
**Do not add any seasonings that are salty or acidic until after the beans have been cooked, since adding them earlier will make the beans tough and greatly increase the cooking time.
***Navy beans can also be cooked in a pressure cooker where they take about half an hour to prepare.
Navy beans are small, pea-sized beans that are creamy white in colour.
A cup of navy beans provides 15.8 grams of protein.