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Italian Navy Bean Soup with Rosemary

A quick, easy and delicious soup for a cold winter day that gets better the second day.

Prep and Cook Time: 30 minutes Ingredients: 1 medium onion, diced 1 medium carrot, diced 2 stalks celery, diced 5 cloves garlic, pressed 4 cups chicken or vegetable broth 4 cups kale, minced 1 15 oz can diced tomatoes 2 TBS chopped fresh oregano (or 2 tsp dried oregano) 1 tsp chopped fresh rosemary (or 1/3 tsp dried rosemary) 2 15 oz cans navy beans, drained salt & pepper to taste

Directions:

1. Using 5 tablespoons of broth, Healthy Sauté onion, carrot, and celery in large soup pot over medium low heat for 5 minutes, stirring frequently.
2. Add garlic and continue to sauté for another minute.
3. Add rest of chicken or vegetable broth, kale, and tomatoes. If using dried rosemary and oregano, add them now as well.
4. Simmer for 30 minutes over medium heat.
5. Add beans, salt, and pepper. If using fresh herbs, add them now. Cook for several minutes so beans can heat through.

Serves 4

Healthy Cooking Tips:

Cook soup uncovered over low heat so flavor is richer. Covering soup while cooking dilutes the taste.

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 Italian Navy Bean Soup with Rosemary 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.

Italian Navy Bean Soup with Rosemary 1.00 serving 330.71 grams 229.06 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating molybdenum 119.43 mcg 159.2 12.5 excellent tryptophan 0.16 g 50.0 3.9 very good vitamin C 27.39 mg 45.6 3.6 very good dietary fiber 11.38 g 45.5 3.6 very good manganese 0.85 mg 42.5 3.3 good folate 160.06 mcg 40.0 3.1 good vitamin A 1896.06 IU 37.9 3.0 good protein 14.25 g 28.5 2.2 good phosphorus 231.14 mg 23.1 1.8 good magnesium 83.21 mg 20.8 1.6 good iron 3.44 mg 19.1 1.5 good copper 0.37 mg 18.5 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 Italian Navy Bean Soup with Rosemary

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