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Navy Bean Soup (Vegan)















Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


2 cups navy beans
8 cups water
4 each carrots
3 tablespoons balsamic vinegar
red wine vinegar, or veggie stock
2 each onions
5 cloves garlic
1 cup celery heart
plus leaves, chopped fine
1 each sweet red bell peppers
2 each bay leaves
15 ounces tomato sauce
¼ teaspoon cloves
½ teaspoon dry mustard
½ teaspoon chili powder
½ teaspoon black pepper
½ teaspoon thyme
1 tablespoon parsley flakes
½ teaspoon salt
1 dash red hot pepper sauce
2 tablespoons miso paste
barley, optional


Wash and pick over beans.

Cover with water and soak overnight, or quick soak.

Discard soaking water, rinse beans and put in a large soup pot.

Add the 8 cups of water and bring to a boil.

Cover tightly and reduce heat to a low simmer.

Add carrots.

In a nonstick pan sauté onion in balsamic vinegar until it carmelizes (this takes a while on low heat).

Add garlic, celery, and bell pepper.

Continue sautéeing, adding more liquid as necessary.

When the mixture has cooked down somewhat, add it to the beans.

Add the remaining ingredients except the miso.

Simmer very slowly for 2 hours, stirring occasionally.

Stir in the miso and simmer from 1 to 2 more hours, until beans are as tender as desired.

Remove bay leaves and serve with hard bread and salad.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 457g (16.1 oz)
Amount per Serving
Calories 1486% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 644mg 27%
Total Carbohydrate 10g 10%
Dietary Fiber 6g 25%
Sugars g
Protein 15g
Vitamin A 108% Vitamin C 94%
Calcium 8% Iron 13%
* based on a 2,000 calorie diet How is this calculated?


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