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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

Ingredients:
˝ 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

Directions:


  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:
    Recommendations:

    • 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:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Italian Navy Bean Soup with Rosemary
1.00 serving
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
sodium 848.38 mg 35.3 2.8 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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For education only, consult a healthcare practitioner for any health problems.

 

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