Navy beans (as in most other beans) are high in dietary fiber, which means they will help you feel full faster because they are high in fiber. They are high in folic acid, magnesium, thiamin, iron, and copper, to name a few. Beans are an inexpensive choice for meals, yet there are many ways to incorporate them as a main dish or side dish.
I always prefer to use dry beans instead of canned. You can let them soak overnight and they will be ready to cook the next day. Canned beans will not taste as fresh in a healthy recipe. I also avoid canned goods due to the known fact that cans are coated with BPA.
With that being said, if you’re short on time, use the canned navy beans.
The word “shoyu” might be new to you. There are three types of soy sauces that you can buy in the market, namely shoyu, tamari, and soy sauce.
Soy sauce is Chinese, shoyu is Japanese, and tamari is soy sauce without wheat. Those who are trying to stay away from wheat should use tamari and make sure the bottle says “Tamari and wheat free.”
A traditionally produced shoyu is the most superior product from both a health and taste perspective. Look for a bottle that says organic or traditionally brewed.
If you don’t have shoyu or tamari, you can use soy sauce; don’t let that factor alone stop you from trying the recipe.
Ingredients:
1 cup of dry white beans. Soak overnight.
1 bay leaf
1 liter of vegetable broth
1 teaspoon sea salt
1 pound plum tomatoes
1 small onion
2-3 cloves of garlic
1 tablespoon extra virgin olive oil
1 teaspoon dried oregano
¼ teaspoon dried marjoram
freshly ground black pepper
1 tablespoon shoyu (or tamari if you want to use wheat-free)
1 bunch arugula or ½ pound fresh spinach
1 lemon, cut into thin slices.
Process:
- Drain the beans and place them in a pressure cooker or 4-6 quart saucepan. Add a bay leaf, broth and salt; pressure cook for 20 minutes or simmer for 45 to 60 minutes until cooked through and tender.
- Blanch the tomatoes for 10-15 seconds in boiling water. You want to be able to peel the skin and remove the seeds inside before cutting into large pieces. This in the culinary world is called “Concasse”.
- Chop the onion finely; thin the garlic In a large pot, sauté onion and garlic.
- Add the tomatoes and herbs and stir well. Cook for a few minutes
- Stir in the navy beans with their cooking liquid, adding more water or broth if the soup gets too thick. Season with remaining sea salt, pepper, and shoyu or tamari. Cook over low heat for 10 minutes.
- One or two minutes before turning off the stove, add the arugula or spinach. You can give it a quick slice or break it into large pieces.
Just a note to not overcook the arugula or spinach. One minute in boiling soup is more than enough to cook. It will wilt but still have a beautiful green color in the soup.