Navy Bean Microgreens: Tiny Gems of Nutrition

HomeGrowingNavy Bean Microgreens: Tiny Gems of Nutrition

Navy bean microgreens are a nutritious and flavorful addition to any dish. Packed with essential vitamins, minerals, and fiber, these microgreens offer a unique legume flavor. They can be used in salads, sandwiches, or even blended into a smoothie for added nutritional benefits.

Navy Bean Microgreens

Navy bean microgreens are packed with nutrients and deliver a unique legume flavor, making them an excellent addition to any meal! Not only do they provide essential vitamins and minerals, but they also offer plenty of health benefits.

For instance, navy beans contain antioxidants that can help protect the body against inflammation and free radicals. They’re also high in dietary fiber, which helps promote a healthy digestive system. Furthermore, navy beans are rich in plant-based protein that’s great for vegans and vegetarians.

When it comes to cooking with navy bean microgreens, there are many options available. You can add them to salads or soups for added nutrition or use them as a garnish on top of dishes such as tacos or burritos. The tender shoots taste great when paired with other vegetables like tomatoes or spinach in stir-fries or sautés. Alternatively, you can turn the microgreens into pesto by blending them with garlic, olive oil, and pine nuts for a delicious condiment that goes well on sandwiches or wraps.

If you’re looking to incorporate more navy bean microgreens into your diet, then there are some tips to keep in mind when shopping for them at the store. It’s best to buy organic varieties since conventional produce may be treated with pesticides that could negatively impact your health over time. Additionally, make sure the greens look fresh and vibrant—avoid anything wilted or discolored—and check if the expiration date is still valid before buying them.

Once home, store your fresh navy bean microgreens in an airtight container lined with paper towels so they don’t become soggy from moisture buildup while keeping their crisp texture intact throughout their shelf life of about seven days (assuming stored correctly). After this point, they should be discarded as eating expired greens may cause food poisoning due to bacterial contamination from improperly stored produce.

Nutritional Benefits

You’ll get a major nutritional boost from these tiny greens! Navy bean microgreens are an excellent source of many different nutrients. They contain vitamins A, B, C, and K, as well as minerals like calcium and magnesium. Additionally, they’re packed with powerful antioxidants that help protect cells from damage caused by free radicals. Studies have shown that consuming navy bean microgreens can help boost the immune system and reduce inflammation in the body.

Navy bean microgreens contain high levels of fiber, which is important for digestion and maintaining healthy blood sugar levels. The fiber also helps to keep you feeling full longer, making them great for weight management. These tiny greens are also a good source of plant-based protein, which is essential for building muscle mass and providing energy throughout the day.

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Another benefit of navy bean microgreens is their unique legume flavor that makes them a tasty addition to any meal or snack. They can be used raw in salads or sandwiches, added to smoothies or juices, or cooked into soups or stir fries. By adding just a few handfuls of these nutrient-packed greens to your diet each day, you’ll quickly start to reap the benefits of their antioxidant properties and immune-boosting capabilities.

Navy bean microgreens provide an easy way to add more nutrition into your meals without sacrificing flavor or texture – all while taking up minimal space on your plate! Plus, they’re super simple to grow at home if you want even fresher options right off the vine! Whether you buy them pre-grown or decide to grow them yourself, adding navy beans microgreens into your diet will help you reach all your health goals faster than ever before!

Unique Flavor

You’ll never forget the savory notes and aromatic depth of navy bean microgreens. These nutrient-packed greens deliver an incredibly unique flavor that enhances any meal or snack.

Navy beans are known for their mild, nutty flavor, but when harvested as young microgreens they take on a subtle hint of sweetness with a pleasant crunch. The flavor of navy bean microgreens is much more intense than that of the dried beans you’d find in a grocery store, but still mild enough to be enjoyed in several different dishes.

The delicate yet distinct flavor makes navy bean microgreens an ideal addition to salads and sandwiches alike. Because they can stand up to stronger flavors like garlic and onions, they also make great toppings for pizzas or tacos. You can even blend them into smoothies for a burst of freshness and nutrients!

No matter how you choose to enjoy them, these tasty little greens will always add something special to your plate.

Navy bean microgreens are also incredibly versatile when it comes to cooking methods. They can be lightly steamed, sautéed with garlic and herbs, or tossed with olive oil for a simple side dish. If raw is more your style, simply sprinkle some over your favorite salad or soup for an added punch of flavor and nutrition!

No matter which method you choose, these healthy little legume greens will not disappoint. Adding navy bean microgreens is one easy way to improve the taste and nutrition profile of any meal – so why not give them a try? With their delicious combination of sweet-savory flavors plus all the health benefits that come from eating legumes, there’s no reason not to give this superfood green a chance!

Easy to Grow

Growing navy bean microgreens is an effortless and enjoyable process that offers a plethora of nutritional benefits. Before planting, you should prepare the soil to ensure proper growth. Loose, rich soil with adequate drainage works best for navy bean microgreens, so it’s important to choose the right container and fill it with a mixture of potting soil and compost.

Make sure to provide plenty of sunlight for your crop by placing the container in a sunny window or using grow lights. Once you’ve finished prepping the soil, all you have to do is sprinkle a few seeds onto the surface and lightly press them into the dirt. To keep moisture levels consistent, you can cover the container with plastic wrap until germination occurs.

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After two weeks, your crop should be ready for harvesting! Navy beans are packed with beneficial compounds like dietary fiber, folate, protein and essential vitamins such as B1 and B6. On top of that, their unique legume flavor makes them ideal for adding a subtle depth to salads or soups without overpowering other ingredients. Plus, they look great when sprinkled over dishes as garnish!

Harvesting navy bean microgreens is simple – simply cut them off at their base before eating or storing them in an airtight container in your refrigerator for up to six days. With minimal effort required from start to finish, growing navy bean microgreens is an easy way to add delicious nutrition into your diet without breaking a sweat!

Harvesting and Storage

Harvesting and storing navy bean microgreens is a breeze – simply snip them off at the base and pop them into an airtight container in your fridge for up to six days.

To ensure the best flavor and texture, it’s important to pay attention to harvest timing. Navy bean microgreens are ready for harvest when they reach between 1-2 inches in height, typically around 7-10 days after sowing.

When selecting a storage container, look for something that will keep out moisture while allowing some air flow through – such as a plastic storage container with small holes punched in the lid.

Place damp paper towels on top of the microgreens before sealing the container shut to help maintain humidity levels that are ideal for longer storage times.

To increase their shelf life, you can also freeze your navy bean microgreens:

  • Blanch first by submerging them in boiling water until they become vibrant green (around 30 seconds).
  • Immediately transfer them to an ice bath to stop cooking process.
  • Pat dry with paper towels and spread out onto baking sheet lined with parchment paper or wax paper; freeze for about 2 hours until solid.
  • Place frozen greens into freezer bags or airtight containers; store up to 3 months in freezer.

By following these harvesting and storage techniques, you can enjoy all of navy bean microgreen’s unique legume flavor as well as its many nutritional benefits even longer!

Uses in Cooking

You can use navy bean microgreens in a variety of dishes to add flavor and nutrition.
Salads, soups, stir-fries, and smoothies are all great ways to incorporate these microgreens into your meals.
Their unique legume flavor adds complexity to dishes while providing important nutrients like vitamins A, C, and K.


Adding navy bean microgreens to your salad gives it a burst of flavor and nutrition that you won’t find in other greens. Navy bean microgreens offer a unique, savory taste that adds depth to any salad. They also provide an array of nutrients including iron, vitamin C, protein, and fiber.

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The addition of these nutrient-rich microgreens make salads not only more flavorful but bursting with vitamins and minerals. Moreover, the unique legume flavor they bring can give salads a delicious twist that is sure to impress anyone who tries them.

Navy bean microgreens are versatile and can be used in many different types of salads, from classic green salads to grain-based ones, adding texture and flavor each time.


Try adding navy bean microgreens to your soups for a savory and nutritious boost – just like the Carbone family did when they made their famous Italian Wedding Soup!

Whether you decide to use them freshly picked or pickled, navy bean microgreens will add a unique legume flavor that complements many soup recipes.

Adding these microgreens can be as easy as sprinkling them on top of your finished soup or incorporating them in the recipe itself.

Pickling techniques are an effective way to preserve the flavor and texture of navy bean microgreens, allowing you to enjoy their taste any time of year.

With this simple addition, you can create flavorful soups with added nutrition that will satisfy both your taste buds and nutritional needs.


Stir-fries are a great way to get creative with navy bean microgreens and deliver a nutritious meal. Navy bean microgreens can provide the perfect crunchy texture to your stir fry, while adding unique legume flavor. Not only that, but they also provide plenty of nutrients like protein, vitamins, minerals, and antioxidants.

Here are some ideas for incorporating navy bean microgreens into stir fries:

  • Grilled Stir-Fries – Start by cooking your veggies in olive oil over medium-high heat until tender. Then add in navy bean microgreens at the end for an extra boost of nutrition and flavor.
  • Baked Stir-Fries – Preheat oven to 375°F (190°C). Mix together chopped vegetables with olive oil and seasonings on a baking sheet lined with parchment paper. Bake for about 15 minutes or until vegetables are tender. Add navy bean microgreens just before serving for an extra burst of freshness and flavor!


You can easily enhance the nutrition of your smoothie with navy bean microgreens, giving you a delicious burst of flavor and health benefits. Adding navy bean microgreens to smoothies is an easy way to add more nutrients without sacrificing taste.

Not only do the microgreens provide a unique legume flavor, they’re also high in protein and dietary fiber. With their mild flavor profile, navy bean microgreens can be added to both sweet and savory smoothie recipes for a nutritional boost.

They also make creative variations on traditional fruit-based smoothies possible. For example, you can blend navy bean microgreens with avocado and Greek yogurt for a creamy breakfast alternative or mix them with applesauce and banana for an indulgent dessert shake.

Navy bean microgreens are a versatile ingredient that’ll give your smoothie creations a nutritional punch!

Kathy Turner
Kathy Turner
Kathy Turner is the founder of, a popular blog dedicated to helping people become master microgreen growers. Kathy is passionate about helping others learn how to grow the healthiest, most nutrient-rich microgreens. She believes that with the right knowledge and resources, anyone can become a successful microgreen grower. Learn more about Kathy by viewing her full Author Profile.

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