The World's Healthiest Foods

Italian Navy Bean Soup with Rosemary

This soup is quick, and nutritious to make when you get good quality organic canned goods. The next day it is even better. It is very high in antioxidants, calcium and vegetable protein.

Italian Navy Bean Soup with Rosemary Prep and Cook Time: 30 minutes

˝ medium onion cut in half and thinly sliced
10 cloves garlic sliced
4 cups chicken, or light vegetable stock
4 cups finely chopped collard greens (cut out stem)
1 15oz can diced tomatoes
2 TBS chopped fresh oregano, or 2 tsp dried
1 tsp chopped fresh rosemary, or 1/3 tsp dried
2 15 oz cans navy beans, drained
salt & pepper to taste

  1. Healthy Saute onion in medium soup pot over medium low heat for 5 minutes, stirring frequently. Add garlic and continue to sauté for another minute. Add stock, greens, and canned tomatoes, (& herbs if dried). Simmer for 20 minutes over medium heat. Add beans, herbs (if fresh), salt and pepper. Cook for another couple minutes so beans can heat through.

    Serves 4

    For optimum flavor and nutrition serve with:

    • If you cannot find collard greens use kale and reduce amount by 1 cup.
    • Cook soup uncovered over low heat so flavor is richer. Covering soup while cooking dilutes the taste.

Healthy Cooking Tips:
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation