Navy Bean and Collard Green Soup

Topics: Recipes, Refuel
Navy Bean and Collard Green Soup

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
Calories: 200 per serving
Percent from Fat: 15%
Cusine: Vegetarian
Course: Soups – Side, Soups – Meal
Diet: Vegetarian
Food as MedicineSM Ingredient: Collard Greens

Food as MedicineSM Tip

When you chop or chew collard greens, you get the powerful, helpful chemicals isothiocyanates and indole-3-carbinol. They help your liver produce enzymes that detoxify cancer-causing toxins in your body.

Culinary Taste Tip

Tofu will adopt the flavor of other ingredients.

Culinary Technique Tip

When selecting tofu for this dish, select extra firm tofu, as it will hold up in cooking and provide a meatiness to the dish.


3 cups vegetable broth, such as Pacific Organic brand
4 cups coarsely chopped stemmed collard greens (1 bunch 10 to 12 ounces)
1-1/2 cup packaged julienned (matchstick) carrots
1-1/2 teaspoons chili garlic puree or chili paste with garlic
1 (12 ounce) package extra firm tofu, cubed in bite size pieces
1 (16 ounce) can unsalted navy beans, drained
1/4 cup grated Romano cheese


Combine broth, collard greens, carrots and chili garlic puree in a large saucepan. Bring to a boil over high heat. Reduce heat; cover and simmer 10 to 12 minutes or until greens are nearly tender. Stir in tofu and beans; cover and simmer 5 minutes or until vegetables are tender. Ladle into shallow bowls; top with cheese.


Great northern or cannelloni beans may replace the navy beans and Swiss chard may replace the collard greens if desired.


Look for chili garlic puree or chili paste with garlic in the ethnic section of the supermarket. Because the beans are unsalted there is no need to rinse them before adding to the soup.

Nutritional Analysis

Total fat (g): 3.3; Fat calories (kc): 30; Cholesterol (mg): 5; Trans fatty acids (g): 0; Saturated fat (g): 1.3; Polyunsaturated fat (g): 0.5; Monounsaturated fat (g): 0.1; Fiber (g): 9.2; Carbohydrates (g): 28; Sugar (g): 3.6; Protein (g): 15; Sodium (mg): 419; Calcium (mg) 252.