Start living your best life!

Get Dr La Puma's Healthy Bites & Weekly Wows in your inbox to help you feel your best inside and out. Insights, healthy recipes and recommended household, culinary, literary, botanical and natural products to make your life easier, healthier and more fun.


Get Your 2 Free Downloadable Mini-Books When You Sign Up!

Green Rx & Real Age Excerpt

TOOLS & RESOURCES

Free Healthy Recipes

Chef MD

Quizzes

REFUEL

Healthy Bytes

Search
Generic filters
Exact matches only
Filter by Custom Post Type

Navy Bean and Collard Green Soup

By DrLaPuma 10 years agoNo Comments
Home  /  Recipes  /  Navy Bean and Collard Green Soup
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.

Ingredients


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

Preparation

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.

Substitutions

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

Tips

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.

Categories:
  Recipes, Refuel and Men's Health

Get Dr La Puma’s Healthy Bites free newsletter designed to help make your life easier, healthier and more fun.

Simply add your email below and we'll send you a confirmation.