Navy Bean & Greens Soup

Why This Recipe Works

•  Navy beans bring fiber and plant protein that help meals feel more satisfying. They digest slowly, which supports steadier energy and blood sugar after eating, and they turn a simple broth into a filling dinner. 
•  Chopped greens add nutrients without weighing the dish down. Stirred in near the end of cooking, they wilt into the soup and add volume, color, and vitamins for very few calories. 
•  One pot means minimal cleanup and deep flavor. The carrots and onion build a savory base as they cook, so the broth ends up flavorful without needing a long ingredient list. 

Ingredients:

• 1 can (15 oz) navy beans, drained and rinsed
• 4 cups chopped greens
• 1 carrot, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium broth
• 1 tablespoon olive oil
• 1 teaspoon dried thyme or oregano
• Salt and black pepper to taste
• Lemon wedges, for serving

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrot, and garlic and cook for 4–5 minutes, until softened.
2. Add the broth, navy beans, and thyme. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Stir in the chopped greens and cook for 3–5 minutes, until wilted.
4. Season with salt and pepper to taste.
5. Serve hot with a squeeze of lemon.

Notes & Substitutions:

• Renal note:  Navy beans are moderate to high in potassium and phosphorus. Reduce to ¼ cup per serving and add extra greens and carrot if you’re managing either. Rinse canned beans well to lower sodium. Talk to your RDN before changing ingredients if you have set limits. 
• Storage: Keeps in the fridge for up to 4 days, or freeze for up to 3 months; the greens will soften further as it sits, which is fine.