Navy Bean and Collard Green Soup
Collard greens add texture, flavor and anti-cancer qualities to soul-soothing soup.
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Preparation Time: 15 minutes
Cooking Time: 20 minutes
Calories: 200 per serving
Percent from Fat: 15%
Course: Soups - Side, Soups - Meal
Food as MedicineSM Ingredient: Collard Greens
Food as MedicineSM TipWhen 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 TipTofu will adopt the flavor of other ingredients.
Culinary Technique TipWhen selecting tofu for this dish, select extra firm tofu, as it will hold up in cooking and provide a meatiness to the dish.
Ingredients3 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
PreparationCombine 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.
SubstitutionsGreat northern or cannelloni beans may replace the navy beans and Swiss chard may replace the collard greens if desired.
TipsLook 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 AnalysisTotal 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.
Comments on Navy Bean and Collard Green Soup
This is so good and so easy to make, my husband even liked it that he took some to his mom's and she loved it and wants the receipe to make for her mom.
thank you and love you all.
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