204340 Health Library | Health and Wellness | Wellmont Health System
  • Black and Navy Bean Soup

    Nutrition Facts

    Serving Size 1/6 of recipe
    Calories 235
    Total Fat 4 g
    Saturated Fat 1 g
    Sodium 1,097 mg
    Total Carbohydrate 40 g
    Dietary Fiber 11 g
    Protein 13 g

    Servings and Times

    Servings 6
    Tip: Leftovers make great lunches and also freeze well.

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 1 tablespoon
    Garlic cloves, minced 2
    Medium yellow onion, diced ½
    Black beans, rinsed and drained 1 14.5-ounce can
    Navy beans, rinsed and drained 1 14.5-ounce can
    Vegetable stock 3 cups
    Diced tomatoes, no salt added 1 14.5-ounce can
    Barley ¼ cup
    Carrot, diced 1
    Dried thyme 2 teaspoons
    Bay leaves 2
    Fresh ground pepper to taste
    1. Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and onion. Sauté for about 5 minutes.
    2. Add beans, vegetable stock, diced tomatoes, barley, carrots, and herbs to the pot. Heat until boiling, and then reduce heat and simmer with cover on for about 30 minutes. Discard bay leaves and season with pepper to taste.

    Exchanges2 starches; 1 very lean meat; 1 fat; 1 vegetable

    Side Suggestions: Crusty Bread and Sliced Cheddar Cheese

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