Navy beans (like most other beans) are high in dietary fiber, which means they will help you feel full faster because they are so high in fiber. They are high in folic acid, magnesium, thiamine, iron, and copper, to name a few. Beans are an inexpensive option for meals, and yet there are many ways to incorporate them as a main dish or side dish.

I always prefer to use dried beans instead of canned ones. You can let them soak overnight and they will be ready to cook the next day. Canned beans won’t taste as fresh in a healthy recipe. I also avoid canned goods due to the known fact that cans are lined with BPA.

That said, if you’re short on time, use the canned navy beans.

The word “shoyu” may 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 wheat-free soy sauce. Those who are trying to stay away from wheat should use tamari and make sure the bottle says “Tamari as well as wheat free”.

A traditionally produced shoyu is the most superior product from both a health and a taste point of view. Look for a bottle that says organic or traditionally made.

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 dried navy beans. Soak overnight.

1 bay leaf

1 quart of vegetable broth

1 teaspoon of sea salt

1 pound plum tomatoes

1 small onion

2-3 garlic cloves

1 tablespoon of 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 arugula or ½ pound bunch fresh spinach

1 lemon, thinly sliced

Procedure:

1. Drain the beans and place in a pressure cooker or 4 to 6 quart saucepan. Add a bay leaf, broth, and salt; pressure cook 20 min or simmer 45 to 60 min until cooked through and tender.
2. Blanch the tomatoes for 10-15 seconds in boiling water. You want to be able to peel the skin and remove the seeds from the inside before you coarsely chop. This in the culinary world is called “Concasse”.
3. Finely chop the onion; dilute the garlic. In a large pot, skip the onion and garlic.
4. Add the tomatoes and herbs and stir well. Cook for a few minutes.
5. Add the navy beans with their cooking liquid, adding more water or broth if the soup is getting too thick. Season with the remaining sea salt, pepper, and shoyu or tamari. Cook over low heat for 10 minutes.
6. A minute or two before turning off the stove, add arugula or spinach. You can cut it quickly or break it into large pieces.

Just a note not to overcook the arugula or spinach. One minute in the boiling soup is more than enough done. It will wilt but still have a beautiful green color to the soup.