Navy Bean Soup (White Bean) with Arugula

Navy beans [like most other beans] are rich in dietary fiber, which means it can help you feel fuller faster because of their high fiber content. They are rich in folic acid, magnesium, thiamine, iron and copper, to name a few. Beans are a cheap meal choice, but there are many ways to add them as a main dish or a grocery.

I always like to use dried beans on cans. You can soak them overnight and prepare to cook the next day. The taste of canned beans in a healthy support formula will not be very fresh. I also avoid using canned products because the known fact is that the tank is lined with BPA.

Having said that, if your time is short, please use canned navy beans.

The word "shoyu" may be new to you. You can buy three kinds of soy sauce on the market, sometimes soy sauce, soy sauce and soy sauce.

Soy sauce is Chinese, shoyu is Japanese, and tamari is wheat free soy sauce. Those who try to stay away from wheat should use tamari and make sure the bottle says "Tamari and wheat free."

From the perspective of health and taste, traditionally produced soy sauce is the best quality product. Look for organic or traditionally brewed bottles.

If you don't have shoyu or tamari, you can use soy sauce - don't let this factor alone prevent you from trying the recipe.

Ingredients:

1 cup of dry white navy beans. Soak overnight.

1 month leaf

1 quart vegetable soup

1 teaspoon of sea salt

1 pound plum tomatoes

1 small onion

2-3 cloves of garlic

1 tablespoon extra virgin olive oil

1 teaspoon dried oregano

Te teaspoon dried marjoram

Freshly ground black pepper

1 tbsp soy sauce [tamari if you want to use wheat for free]

1 bunch of arugula or p pound of fresh spinach

1 lemon, sliced.

program:

1. Drain the beans and place in a pressure cooker or a 4 to 6 quart pan. Add bay leaf, raw materials and salt; cook for 20 minutes or boil for 45 to 60 minutes until finished and tender.
2. Tomatoes are boiled in boiling water for 10-15 seconds. You want to be able to peel off the skin and remove the seeds inside before chopping. This is called "Concasse" in the culinary world.
3. Chop the onion; chop the garlic. In a large pan, fry onions and garlic.
4. Add tomatoes and herbs and mix well. Cook for a few minutes
5. Add navy beans and their cooking fluids. If the soup is too thick, add more water or soup. Season with the remaining sea salt, pepper and soy sauce or tamari. Cook for 10 minutes.
6. Add arugula or spinach a minute or two before turning off the stove. You can quickly chop or tear into chunks.

Just be careful not to overcook the arugula or spinach. It is enough to cook for one minute in the soup. It will wither but still have beautiful green soup.

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Orignal From: Navy Bean Soup (White Bean) with Arugula